3/17/14

Strength

Weighted pull-ups 3x10

HSPU 3xMax 

(If you can do more then 10 unbroken add plates and do them from a deficit)

Bench Press 4x5 @ 75-80%

WOD 

20 min AMRAP

2/1 muscle ups 

4 push press 115/75

8 burpee over bar 

Scale for muscle ups is 5 pull-ups 

3/11/14

Strength

5x3 front squat @ 80% 

WOD 

3 rounds 

7/5 muscle ups 

10 burpee box jumps 

400m run

Rest 10 min

EMOTM 8 

12 wall balls 

5 deficit HSPU 

3/11/14

WOD 

5 rounds 

Sled push x 4 250/205ish 

5 hang power clean 185/120

*20 burpee penalty for dropped weight 

Farmers carry 90" 140/106 

Rest 

Tabata battle ropes 

3/10/14

Strength 

Back squats 7x2 @ 90%

WOD 

AMRAP 8

2 thrusters 100/80

2 T2B

3 thrusters 

3 T2B

4 thrusters

4 T2B....

....

Rest 5 min

75 burpees

3/5/14

WOD 

4 rounds (8min cap)

10 push jerks 135/85

7 bar muscle ups 

20 dubs 

Midline 

4x25 GHD sit-ups 

4x25 abmat sit-ups 

3/4/14

Strength

EMOTM 7

Power clean X 5 @ 75%

WOD 

7 min AMRAP

10 Deadlifts 155/100

10 burpee box jumps 24/20

Rest to recovery 

EMOTM 8 

Odd: row 20 cal

Even 10 HSPU 

3/3/14

Strength 

5x4 back squat @ 80%

WOD 

7 min AMRAP 

30 burpee over bar (face the bar)

15 OHS 120/80

7 muscule ups 

Rest 

EMOTM 8

15 wall balls 

10 T2B