1/22/14

7 min to find a max

7rep T&G squat clean 

WOD 

50 wall balls

40 T2B

30 back squat 115/75

20 HR burpee over plate 

10 KB snatch (10 reps/arm

20 HR burpee over plate 

30 back squats 115/75

40 T&B

50 wall balls 

1/21/14

Strength 

Bench press

3xmax BW 

WOD 

8 min AMRAP

10 ring dips 

15 box jumps

20 HR burpees over plate 

Rest 3 min 

3 min max dubs 

Rest 3 min

21-15-9

Deadlift 225/155

HSPU 

Mid-line 

4x50 abmat sit-ups

Tabata weighted planks

1/20/14

STRENGTH:
3X10 OHS(light and fast)

SKILL:
8 MIN EMOTM 
2XHANG SNATCH @75% 1RM

WOD
1000M ROW 
3 ROUNDS
15 PULL UPS
15 WALL BALLS
15 HANG SQUAT CLEANS 115/75
15 PUSH PRESS 115/75

MID LINE
4X15 BACK EXTENSIONS
4X15 GHD SIT-UPS 

1/17/14

Strength: 

EMOTM 10min

Bench Press x 3@80%

Deadlift: work up to a 1rm 

Weighted pull-ups 

4x10

WOD:

4 rounds 

15 GHD sit-ups 

7 muscle ups 

30 dubs 

11/15/14

Strength:

Back squat 5x3@82.5%

WOD 

5 min to compleat 

21-15-9

Thrusters 95/65 

Pull-ups 

5 min to compleat 

21-15-9

Thrusters 95/65

Pull-ups 

5 min to compleat 

21-15-9

Thrusters 95/65

Pull-ups 

Score is your slowest Fran time 

Mid-line 

4x50 abmat sit-ups 

1/14/14

Strength 

10 min EMOTM

3 hang power cleans - Go Heavy

WOD (Use the MASK)

8 min AMRAP 

Row 250m row

20 ring dips 

30 dubs 

Rest 1min 

8 min AMRAP

10 GI janes 

20 ball slams 

Mid-line 

4x15 GHD sit-ups

Weighted tabata planks 

1/13/14

Strength:

Snatch grip press 

5x3 work up to a heavy set 

Over head squat 

5x5 work up to a heavy set 

Skill:

EMOTM 10 min

Snatch complex 

1 snatch high pull 

1 squat snatch 

1 hang squat snatch

(Use light weight and work on speed and position)

WOD 

8 min AMRAP 

30 dubs 

20 burpees over plate 

(both feet must touch the plat at the same time)

10 KB snatch 53/35

(10 each arm then switch arms, 3 burpee penalty for a dropped KB)

Rest

EMOTM 10min

5 HSPU

5 wall balls 

Mid-line 

4x20 back extensions  

4x50 abmat sit-ups