1/30/15

Strength:

5x3 OHS 

Work up to a heavy set

Conditioning 

5 rounds 

Row 500m 

6 squat snatches 155/100

4x25 GHD sit-ups 

1/28/15

Conditioning:

AMRAP 3

1 Squat clean 205

2 bar facing burpee

Rest 5

AMRAP 3 

1 squat clean 225 

2 bar facing burpee 

Rest  5

AMRAP 3

1 squat clean 245 

2 bar facing burpee 

Durability 

EMOTM 10

Odd: 3 muscle ups + 10 WallBalls

Even: 5 HSPUs + 8 ballslams 50/30 

1/27/15

Strength

Bench press 

5x5 @ 85%

Conditioning 

AMRAP 5 

C&J 185/120

At the top of each min do 15 dubs

Rest 5 

AMRAP 5 

Snatch 165/105

At the top of each min do 15 dubs 

Mid-line

21-15-12-9-6-3

TTB

ABMAT SIT-UPS 

1/26/15

Strength: 

Back squat

5x5 @ 82.5% 

Conditioning 

3 rounds for time:

12 bar facing burpees 

9 squat cleans 135/95

6 muscle ups 

Rest 7min

2 rounds for time:

Row 18 calories 

15 thrusters 95/65

12 C2B pullups 

Rest 7 min

5 rounds for time:

12 TTB

9 S2OH 115/75

Rest 7min

100' walking lunge (front rack) 155/105

1/23/15

Lanco WOD 3

AMRAP 12 

75 WallBalls 

50 boxjumps 24/20

25 s2oh 95/75

Strength 

4x10 weighted pullups 

4x Max strict TTB 

1/21/15

Strength: 

EMOTM 15

2 x cleans @ 80%

Conditioning 

EMOTM 30

20 kbs 53/35

10 walking lunges with kettlebells (heavy) 

15 burpees 

1/20/14

Strength:

Bench press 5x5 @ 80%

Conditioning 

AMRAP 3 

Thrusters 95/65

Rest 2 

AMRAP 7 

10 OHS 95/65 

10 Boxjumps 

10 TTB 

Rest 3

 

AMRAP 3

Burpees  (goal 65+)