1/6/16

BBG:

EMOTM 8

3@75-80% last weeks max double 

Strength:front squat 

5x3 Work up to a heavy triple 

Conditioning:

27-21-15-9

Row 

Thrusters 105/75

Midline: 

4x25 ghd sit-ups 

1/5/16

Strength: 

5x3 shoulder press @ 77.5%

BBC: 

EMOTM 10

5 Hang snatch 125/85

Conditioning:

AMRAP 8

18 KB snatch 55/35 **9L 9R

10 burpee over plate 

30 dubs 

AP= 

4xmax ring push-ups 

4xmax ring rows 

1/4/16

Strength: back squat

5x5@77.5%

BBC:clean&jerk

EMOTM 10

2x75-80%

5 rounds 

30 sec max cal Air bike/row/skierg 

90 sec rest

30 sec max rep power clean&jerk 155/105

90 sec rest 

Midline 

4x60 abmat sit-ups 

1/1/16

Strength: back squat

5x5 @ 75%

Strength: bench press 

5x5 @ 70%

Accessory: 

Weighted pull-ups 

4x10

Weighted dips 

4x10

12/31/15

I BBC:

EMOTM 8

2 cleans @work up to a heavy double 

CONDITIONING:

3 rounds 

Row 500m

15 box jump overs 24/20

10 front squats 185/135

Rest 5

EMOTM 12

7 wallballs 

7 TTB

7 burpees 

12/29/15

Strength: shoulder press

5x3@75%

BBC:

EMOTM 10

5 hang snatch @115lbs

Conditioning:

AMRAP 8

30 double unders 

15 KB swings 70/53

Rest 5min

AMRAP 8

3 muscle-ups 

6 burpees 

Mid-line:

4x50 abmat sit-ups 

12/28/15

Strength: BACK SQUAT 

5x5 at 75%

BBC: Power Clean (T&G)

EMOTM 8 

3@75%

Conditioning:

Metcon 1: EMOTM 10

Row 15cal

Rest 5min

Metcon 2: EMOTM 10

15 wallballs