11/12/14

Strength

Take 9mins to find a 3rm OHS 

Bar must start from the ground. 

Rest 1min

Amrap 5

10 OHS 95/65

30 dubs 

Conditioning 

EMOTM 15 

Min 1 Row 20/15 cal

Min 2 5 HSPU + 5 pull-ups 

Min 3 20 boxjumps 

11/11/14

Strength:

Bench press 5x5 @ 80%

Conditioning 

4 rounds 

400m run

30 KBSwings 53/35

15 lateral burpee over plate 

Rest 

3 rounds

7 muscle ups

15 GHD sit-ups 

11/10/14

Strength:

1x20 back squat (add 5lbs to Friday's weight)

Skill:

EMOTM 10

2 cleans @75-80%

6 rounds 

10 bar over burpees

10 cleans @ 185/125

Rest 

1000m row 

3 rounds 

40 dubs 

15 wall balls 30/20

15 ball slams 50/30

11/7/14

Strength:

Back squat 1x20 (add 5lbs to the weight used Monday)

AMRAP 8

30 dubs

5 cleans 205/135

5 HSPU 

Rest 5

AMRAP 8

30 dubs

5 CTB pull-ups 

5 push jerk 205/135

Mid-line 

21-15-12-9-6-3

Abmat sit-ups 

TTB

11/5/14

Strength/skill:

Find a 1rm OHS from the rack

Then 5x3 @ 80-85% from the ground 

Conditioning 

Emotm 10

Odd: Row 20/15cal 

Even: 15 BURPEES 

AMRAP 8

15 kbs 70/53

15 box jumps 

Go hard as hell!! 

11/4/14

Strength/skill:

5x3 push jerk (Go heavier then last week)

Bench press 

5x5 @ 85%

Conditioning 

AMRAP 8 

ascending ladder 1,2,3,4,5,6,7,8....

BW bench press 

TTB

Rest 5

21-15-9

Deadlifts 225/145

HSPU 

Midline 

4x60 abmat sit-ups

11/3/14

Strength:

Back squat 

1x20 add 5lbs from Friday

Skill

EMOTM 8

2 cleans @ 75-80%

Conditioning

1000m row 

100 med ball cleans 20/14

50 pull-ups 

25 GHD sit-ups

Rest 

AMRAP 5

Power clean 185/120

AMRAP 5

burpees