BARBELL BOMB SQUAD
BBBS
Monday, March 31, 2014
4/1/14
STRENGTH
EMOTM 6
5 BENCH PRESS @ 75%
WOD
8 min AMRAP
10 DEFICIT HSPU
15 T2B
20 dubs
Rest 5
2 MIN MAX REP
PUSH JERK 115/75
Sunday, March 30, 2014
3/31/14
STRENGTH:
BACK SQUAT 5x5@75% 1RM
DEADLIFT 5X3@75% 1RM
CONDITIONING
AMRAP 18
400m run
16 back rack walking lunges 185/120
8 muscle ups
ACCESSORY WORK
3x5 GHR
4x50 abmat sit-ups
Thursday, March 27, 2014
3/28/14
Conditioning:
EMOTM 6
Odd: Row 15cal
Even: 50 dubs
WOD
9-6-3
Thruster
Bar facing burpees
Rest 3
9-6-3
Thruster
Bar facing burpees
Find the Froning pace...
Slow and steady is fast...
Tuesday, March 25, 2014
3/26/14
OStrength
EMOT2M 16
1 snatch
Add weight each rep
WOD
AMRAP 2
4/2 muscle ups
8 Deadlifts 155/105
Rest 3 min
AMRAP 2
4 hang cleans 155/105
8 HR push-ups
Rest 3min
AMRAP 2
4 front 155/105
8 T2B
Rest 3 min
AMRAP 2
4 power snatch 155/105
20 dubs
Rest 3 min then repeat...
Monday, March 24, 2014
3/25/14
Test
3xmax dubs
Strength
EMOTM 10
1 Clean & Jerk
(Add weight each min)
WOD
AMRAP 8
20 Dubs
10 C2B pull-ups
10 HSPU
Rest 5
EMOTM 8
Odd: Row 20/15
Even: 15 GHD sit-ups
Sunday, March 23, 2014
3/24/14
Strength
Front squats 5x4@80%
Try not to wear a belt
AMRAP 12
9 thrusters 95/65
9 bar facing burpees
9 thrusters 115/75
9 bar facing burpees
9 thrusters 135/95
9 bar facing burpees
9 thrusters 155/115
9 bar facing burpees
9 thrusters 175/135
8 bar facing burpees
Tuesday, March 18, 2014
3/19/14
Strength:
EMOTM 7
2 power clean 2 push press
Heavy with good form
WOD
AMRAP 8
7 thrusters 95/65
7 box jumps 24/20
Rest
4 rounds
7 muscle ups (scaled pull-ups)
15 GHD sit-ups
Monday, March 17, 2014
3/18/14
Strength:
5x4 back squat @ 80%
WOD
AMRAP 7
5 front squats 165/105
10 T2B
20 dubs
Rest 5min
EMOTM 10
Odd: row 20/15cal
Even: 15 burpees
Sunday, March 16, 2014
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
Tuesday, March 11, 2014
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
Monday, March 10, 2014
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
Sunday, March 9, 2014
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
Tuesday, March 4, 2014
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
Monday, March 3, 2014
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
Sunday, March 2, 2014
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
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