10/31/13

Rest Day

10/30/13

STRENGTH:

EMOTM FOR 20min

2 SQUAT CLEANS@82% 1RM

WOD

8 min AMRAP

250m row

10 dumbbell clean & jerk (45x2/25x2)

Rest 3min 

100 ball slams 

10/29/13

STRENGTH:
7MIN EMOTM
3 THRUSTERS@165LB

WOD
8 MIN AMRAP
20 DUBS
14 KB SNATCH
10 KB PISTOLS

REST 2 MIN

2MIN BOX JUMPS 24/20

REST 2 MIN

21-15-9
WALL BALLS
CTB PULL-UPS

4X50 ABMAT SIT-UPS 

10/28/13

STRENGTH:
BACK SQUAT 6X4@85%

4 ROUNDS
5 POWER CLEANS 155/115
5 SHOULDER TO OVERHEAD
5 BACK SQUATS

REST 2MIN

2 MIN AMRAP
WALL BALLS

REST 2MIN

7MIN AMRAP
5 T2B
6 BURPEES
7 HSPU

AP= 10 MIN EMOTM 2 MUSCLE-UPS

10/25/13

STRENGTH:

Snatch heavy singles

Clean & Jerk heavy singles 

Front Squat heavy singles 

WOD 

10 min AMRAP

10 Deadlifts 185/115

10 bar hop burpees

20 med ball squats 

3 min rest

2 min max dubs 

3 min rest 

3 rounds 12 min cap

10 thrusters 95/65

10 box jumps 30/24"

20 hr push-ups

10/24/13

REST DAY

10/23/13

Strength:

Power Snatch 5x2

Power Clean & Power Jerk 5x2(1+1)

Overhead Squat 3x3

*go as heavy as you can with good form

WOD 

7 min Ladder

1-2, 2-4, 3-6, 4-8, 5-10...

Hang Clean 165/110

HR Push-Ups

Rest 3min

2min max Dubs 

4 rounds

7 HSPU

8 Front Rack lunges 165/110

9 GHD Sit-Ups

10/22/13

STRENGTH:
SNATCH 5X2@75%-80% 1RM E2M
SNATCH PULLS 3X3@100% 1RM SNATCH E90S
FRONT SQUAT 3X3@85% 1RM 

WOD:
10 MIN AMRAP
40 BURPEE BOX JUMPS
20 OHS 120/80LBS
10 BAR MUSCLE UPS

REST 5 MIN

8X200M SPRINTS REST 2:1

AP= 3X
20 BACK EXTENSIONS
50 ABMAT SIT-UPS

10/21/14

STRENGTH:
CLEAN&JERK 5X2+1@65% E90S
CLEAN PULL 3X3@100% 1RM CLEAN E90S
BACK SQUAT 3X5@65% E90S

WOD:
8 MIN AMRAP

5 C2B PULL-UPS
7 JERKS 115/75
9 FRONT SQUATS 115/75

REST 3 MIN

12 MIN AMRAP
20 DUBS
15 WALL BALLS
10 BURPEES

 MID-LINE
3 ROUNDS
25 T2B
5O AB-MAT SIT-UPS

10/18/13

REST DAY

10/17/13

STRENGTH:
BENCH PRESS
1X10@50%, 1X8@60%, 1X3@70%, 1X2@80%, 1X1@90%, 1X1@95%, 1X1@100%, 1X1@102%

WOD:
1000M ROW
30 BW BENCH
750M ROW
20 BW BENCH
500M ROW
10 BW BENCH

REST 5MIN

3 ROUNDS
400M RUN
10 HSPU
7 MUSCLE UPS

 

10/16/13

STRENGTH:
FRONT SQUAT
5X3 @ 85%  E90S

WOD:
10 MIN AMRAP
10 BURPEES
10 KB SNATCH 2POOD
10 T2B

REST 3 MIN

TABATA
BATTLE ROPE 

REST 3 MIN

15-9-3 (10MIN CAP)
POWER CLEAN 185/120
BACK SQUATS
RING DIPS 


4x50 ABMAT SITUPS 

10/15/13

STRENGTH:
20MIN EMOTM: ADD WEIGHT EACH SET
2 CLEAN&JERK 

WOD:
2 ROUNDS
8 DEADLIFTS 155/100
8 HANG CLEAN&JERK 155/100

REST: 2 MIN

2 ROUNDS
40 PULL-UPS
40 PUSH-UPS

REST: 2 MIN

2ROUNDS (WITH MASK)
100 DUBS
35 BURPEES  

10-13-13

STRENGTH:
BACK SQUAT
10x2@90%

WOD:
AMRAP  8 MIN
5 HANG CLEAN THRUSTERS 135/95
7 BOX JUMPS 30''/24''
9 PULL-UPS

REST 2 MIN

5O UNBROKEN  WALL BALLS WITH MASK
(20 BURPEE PENALTY) 

REST 2 MIN

3 ROUNDS
400 M RUN
25 AIR SQUATS
10 HSPU 

10/11/13

CHIPPER:
45LBS OHS 50 REPS
100 ABMAT SIT-UPS
115LBS OHS 25 REPS
50 T2B
185LBS OHS 10 REPS
20 GHD SIT-UPS

10/10/13

STRENGTH:
BENCH PRESS
6X6@75%

15 MIN LADDER
1:1,2:2,3:3,4:4...
HANG POWER CLEAN 135/95
BENCH PRESS 185/120

REST 3MIN
FOR TIME
50 BURPEES WITH MASK

REST 3MIN
4 ROUNDS
7 MUSCLE-UPS
15 GHD SIT-UPS

10/9/13

STRENGTH:

PENDLAY ROW
5X5

FRONT SQUAT 
6X2@85%

WOD1: 15MIN EMOTM
5 KB SWINGS 2POOD
5 BURPEE BOX JUMPS
5 T2B

WOD2: 10 EMOTM
2X (1 CLEAN+1 HANG SQUAT CLEAN)@70%

10/8/13

STRENGTH:
SHOULDER PRESS
25 MIN TO FIND 1RM
RICH:190LBS
NATE:145LBS

WOD1: FOR TIME
30 THRUSTER 105/75
WOD2: FOR TIME
3 ROUNDS 
10 HSPU
10 CTB PULL-UPS
WOD3: FOR TIME
3 ROUNDS
15 WALLBALLS
15 BURPEES 
THEN
RUN 400M
WOD4: FOR TIME
15 THRUSTERS 105/75
WOD5: FOR TIME
3 ROUNDS
5 HSPU
5 CTB PULL-UPS
WOD6: FOR TIME
3 ROUNDS
8 WALLBALLS
8 BURPEES
THEN RUN 400M

AP= 4X50 ABMAT SIT-UPS 


RICH-1:46,6:16,15:11,16:30,19:07,25:15
NATE-2:20,7:18,16:07,17:49,21:10,25:34

10/7/13

BACK SQUAT:
6X3@85%
RICH/310LBS
NATE/250LBS

WOD:1
5MIN AMRAP
5 POWER CLEANS @155LBS
5 BURPEES

REST: 2MIN

WOD:2
2MIN MAX DUBS

3ROUNDS
25 UNBROKEN WALLBALLS*
10 T2B
THEN
RUN 400M

*PENALTY=12 BURPEES

AP= 10 EMOTM 2 BAR MUSCLE-UPS
 
RICH: 6/120/7:55
NATE: 5+9/108/8:26

6:00-7:00
GINA W.

STRENGTH:
FRONT SQUAT 1RM
140LBS

STRENGTH WOD:
EMOTM FOR 10 MIN
1CLEAN PULL+1POWER CLEAN+1HANG CLEAN @95LBS