1/1/16

Conditioning: 

5 rounds 

Max Benchpress 225/145

Max muscle-ups 

Rest 10

5 rounds 

50 dubs 

20 burpees 

2/29/16

Conditioning:

Leap year Wod 

2 rounds 

29 Thrusters 95/65

29 Box Jump overs 24/20"

29 TTB

29 calorie row

2/26/16

Strength: backsquat 

5x5

Conditioning 

2000m row 

AMRAP 6

16.1

2/24/16

BBC:snatch

EOMOTM 20

1 high hang snatch + 1 snatch

*go heavier then last week 

Conditioning: minimum 30 minutes

Every 3min until failure 

15 calorie row

15 power Snatch 95/65

15 TTB 

*rest with remaining time 

Rest 5

100 burpees 

Durability:

5x10 HSPUs

**do as many strict as possible 

2/23/16

Strength: bench press

5x5@ 87.5%

Conditioning:

AMRAP 12

Ascending ladder

1-2-3-4-5-6-7-8-9-10....

bench press BW

Deadlift 

1.5x BW

CTB pull-ups 

Endurance:

Airbike sprints 

8x10 cal 

Rest 1min between sets 

Midline 

4x60 abmat sit-ups

2/22/16

Strength: back squat

Find a 1rm 

BBC: 2 clean (full) & jerk 

EMOTM 8

**work up to a heavy double 

Conditioning: 

250m row

10 hang cleans 115/85

10 burpees

10 hang cleans 115/85

10 burpees 

250m row 

Rest 6mins X 3 

Gymnastics endurance:

EMOTM 10

Even: 5 muscle-ups 

Odd: 50 dubs 

2/20/16

Conditioning:

0-15:00

2000m row 

100 dubs 

50 handstand

 

15-25:00

Find a 3rm T&G power clean 

*you must start each attempt with 5 burpees over bar

25-30:00 

Rest 

30:00-

Helen 

3 rounds 

400m run 

21 KB swings 55/35

12 pull-ups 

2/18/16

The Strength: back squat

Deload 

Conditioning:

5 rounds 

10 push jerks 165/110

5 bar muscle ups 

Rest 3 min

For time:

100 burpees 

Midline 

4x25 GHD sit-ups 

2/17/16

BBC: SNATCH

EOMOTM 20

1 high hang snatch + 1 snatch 75-80% 1rm 

Conditioning: 

100 double-unders 

15-12-9

OHS 135/95

Burpee over bar 

100 double-unders

15-12-9

Wallballs 30/20

KB swings 70/53

100 double-unders 

15-12-9

Air bike/row

GHD sit-ups 

2/16/16

Strength: bench press 

5x5@ 85% 

Conditioning: 

AMRAP 12 

5 clean and jerk 155/105

10 TTB 

15 box jump overs 24/20"

Gymnastics: 

EMOTM 7 

10 cal row 

7 HSPUs 

Both movements each min. 

2/15/16

Strength: back squat

Deload

BBC: full cleans

EMOTM 12

Min 1-3:     4@ 185/120 lbs

Min 4-6:     3@ 205/135 lbs

Min 7-9:     2@ 235/150 lbs

Min 10-12: 1@ 265/175 lbs 

Conditioning:

21-15-9

Calories air bike

Thrusters 95/65

CTB pull-ups 

Midline 

4x25 GHD sit-ups 

2/12/16

Strength: back squat

5x5@90%

Conditioning:

AMRAP 12 

100 wallballs 

50 burpees 

25 bar muscle ups 

Gymnastics:

AMRAP 10

25 HSPUs 

25 pistols 

2/11/16

BBC: power clean 

EMOTM 8

3 power cleans (work up to a heavy triple)

3 rounds 

60 double-unders 

30 air bike calories 

15 deadlifts 225/155

Rest 90 sec between rounds 

Rest as needed 

EMOTM until failure 

Even: 10 hang cleans 135/95

Odd: 12 burpee over bar  

2/10/16

Strength: bench press

5x5@82.5%

5 rounds 

9 thrusters 135/95

9 CTB pull-ups 

Rest 30 sec between rounds 

Rest to recovery 

EMOTM 10

Min1: Row 20cal 

Min2: 10 HSPUs 

2/9/16

Strength: back squat 

5x5@90%

Coditioning: 

AMRAP 7

Ascending ladder 

3,6,9,12,15,18...

Snatch 135,95

GHD sit-ups 

Rest 5

EMOTM 8 **total of 3 rounds 

Min 1: max airbike/row

Min 2: max muscle ups 

Min 3: rest 

2/5/16

Strength:back squat

5x5@87.5%

Strength:bench press

5x5@80%

Stength:weighted pull-ups 

4x10

2/4/16

I'm BBC: snatch (full)

E2MOTM 12

Min1: 5x75/55lbs

Min2: 5x95/65

Min3: 5x115/85

Min4: 5x135/95

Min5: 5x155/105

Min6: 5x175/115

Conditioning: 

25min cap

45 pull-ups 

20 cleans 205/135

30 CTB pull-ups 

10 cleans 215/140

15 bar muscle ups 

5 C&J 225/145 

Courtesy of: 

Dan "Hot Pants" Krueger

2/2/16

Strength: shoulder press

5x3@87.5

Conditioning: 

AMRAP

9 S2OH 155/105

12 TTB

15 cal row 

Rest 3 

AMRAP 5 

Burpees 

 

Rest 3 

3rounds 

100 dubs 

15 deadlifts 225/145

15 HSPUs