10/14/15

Conditioning:

6 rounds

400m run 

50 air squats 

40 sit-ups 

30 push-ups 

10/13/15

STRENGTH: Shoulder Press

5x5@75%

BBG: Muscle Snatch 

5x3 (work up to a heavy set)

CONDITIONING:

21-15-9

Power snatch 95/65

HSPUs 

Rest as needed 

For time:

30 muscle ups  

10/12/15

STRENGTH: Back Squat

5x5@75%

BBG: Clean "full"

EMOTM 10

3x75%

CONDITIONING:

5rounds (rest 3min after each round)

20 wallballs 30/20

20 box jumps 24/20

20 pull-ups (CTB)

20 cal row  

10 burpees penalty for every set that is broken (all penalty reps must be performed at the end of the workout) 

10/9/15

Strength:

Find a 1rm bench press 

Conditioning:

21-15-9-15-21

Row for cal

Deadlift 225/155

Rest 5

75 burpees for time 

10/7/15

Conditioning 

12-9-6-3

Thruster 135/95

Muscle up 

10/6/15

Strength: 

Find a 1rm shoulder press 

Conditioning: 

Amrap 6

Ascending latter

1:1,2:2,3:3...

hang cleans 165/105

push jerks 165/105

Rest 1min

3 min max dubs 

AP= EMOTM 6

Max strict HSPUs

(Each set should go until failure if you come off the wall your set is done) 

Mid-line 100 ghd sit-ups 

10/5/15

Strength: 

Find a 1rm back squat 

EMOTM 20 

1 clean full (work up to a 1rm)

Amrap 8 

8 front squats 95/65

8 bar facing burpees 

AP=4xmax strict pull-ups 

Midline=4x50 abmat sit-ups