1/10/13

Strength 

Back squat 5x3 @ 80%

Deadlift 5x3 work up to a heavy set

Weighted pull-ups 4x10

WOD 

7 min AMRAP 

15 snatch 75/50

30 dubs

AP

Weighted tabata planks 

4x50 abmat sit-up

1/8/14

Strength 

Clean&jerk

EMOTM 2+1 @ 80% 1rm squat clean 

WOD 

EMOTM 10min

Even-15cal row 

Odd-30 dubs 

Rest 1 min

EMOTM 10 min

12 burpees 

AP=

3xmax L-set holds

4x15 GHD sit-ups 

 

1/7/14

Strength 

Find a 1rm bench press 

WOD 

10 min AMRAP 

"Cindy" vest optional 

Rest 5 min

3 rounds 

30 WallBalls 

20 KBS 70/53

10 T2B

AP

Tabata planks 

4x50 abmat sit-ups 

1/6/14

Morning Session
4x400m sprints rest 2:1
4x200m sprints rest 2:1

Afternoon  Session

Strength:
Back Squats
5x5@80%

WOD 

5 Min AMRAP
5 Deficit  HSPU
5 Muscle Ups

Rest 2 Min

5 Min AMRAP
4 Squat Cleans 205/135
20 Pull Ups

Rested about 5 Min

5 Min EMOM
10 Squat Cleans 95/65

Rest 1 Min

5 Min EMOM
20 Push Press 95/65

Rest 1 Min

5 Min EMOM
30 Deadlifts 95/65

Rested about 5 Min

3 Min AMRAP
Burpees

1/4/14

WOD 

Descending ladder 

5,4,3,2,1

Rope climb 

Clean 225/145

Rest 5 min

100 burpees 

Rest 5 min

10 min 

Ascending ladder 

1 wallball

1 sprint 

2,2,3,3,4,4,5,5.....

Sprint= up and back total 20m

AP=

Tabata plank 

4x50 abmat sit-ups 

1/3/14

Strength 

Front squat-find a new 1rm

WOD 

8 min AMRAP

9 thrusters 135/95

9 burpees 

9 C2B pull-ups 

Rest to recovery 

8 min AMRAP 

15 OH plate lunges 45/25 

15 T2B

AP=

4 muscle ups EMOTM for 10min

4x50 abmat sit-ups 

Tabata planks 

1/2/14

Strength 

EMOTM 10min

3 bench press @ 75%

 

10 min clock

5 min ladder 

Hang clean 135/95

Bench press 135/95

1,1,2,2,3,3,4,4....

5min ladder 

Pull-ups 

Push-ups 

1,1,2,2,3,3,4,4.....