5/30/14

Strength 

Bench press

Max set @ 65%

Max set @ 55%

Max set @ 45%

Max set @ 35%

Back squat 

Max set @ 65%

Max set @ 55%

Max set @ 45%

Max set @ 35%

4x10 weighted pull-ups

Heavier then last week

4x60 abmat sit-ups 

5/28/14

Strength:

EMOTM 8

2 cleans @ 80%

Conditioning 

10,9,8,7,6,5,4,3,2,1

Deadlift 185/120

Hang clean

Front squat 

Rest 

Row 

3x750 

Rest 2:1

5/27/14

Strength 

5x3 push press (work up to a heavy set)

AMRAP 8

30 dubs

15 burpees 

7 push jerk 165/110

Rest 

EMOTM 10

4 muscle ups 

4 HSPUs 

Midline 

4x25 GHD sit-ups 

5/24/14

Strength 

15 min to find a max 

1 snatch + 1hang snatch 

Conditioning 

AMRAP 3

25 box jumps 24/20

25 wall balls 

25 push jerk 135/95

25 burpees 

Rest 1min

AMRAP 4

25 box jumps 

25 WallBalls 

25 push jerks

25 burpees

Rest 1min

For time 

25 box jumps

25 WallBalls 

25 push jerks

25 burpees

5/23/14

Strength 

5x5 bench press @ 75%

4x10 weighted pull-ups 

Conditioning 

 

AMRAP 8

15 hang squat cleans 95/55

10 HR push-ups 

Rest 5 

AMRAP 8

10 KBSnatch 53/35 (10each arm) 

30 dubs 

4x25 GHD sit ups

5/21/14

Strength/Skill

7xE30S 

Snatch 155/100

5/5/4/4/4/4/4

AMRAP 10

250m row 

10 deadlifts 225/150

Rest 5min

EMOTM 8

5 OHS 135/95

10 box jumps 

Midline 

4x60 abmat sit-ups

5/20/14

Strength

S2OH

Max set @ 165/110

Max set @ 145/95

Max set @ 125/80

Max set @ 105/65

Max set @ 95/55

Conditioning 

5 rounds 

200m sprint 

10 power cleans 135/95

10 strict HSPU 

Rest 

100 burpees for time

5/19/14

Strength 

Front squat find a 1rm

WOD 

A) grace/3min max WallBalls 30/20

B) Fran/3min max WallBalls 

C) Isabel/3min max WallBalls 

Rest 10min

4x500m row 

Rest 2:1

Midline

4 rounds 

20 TTB

20 KBS 70/53 

5/16/14

Strength: 

Bench press 

Find a 1rm

4x10 weighted pull-ups 

Conditioning 

5 rounds max reps each round 

BW bench press 

Pull-ups 

Rest 

8x250m row 

Rest 2:1 

4x25 GHD sit-ups

5/14/14

Strength 

Front squat 

Find a 10rm 

Conditioning 

3 rounds 

12 deadlifts 315/225

24 bar facing burpees 

Rest as long as possible 

4x400 run

Rest 2:1 

5/13/14

Strength

5x3 push jerk

Work up to a 3rm 

WOD 

5 rounds 

250m row 

10 HSPU

6 muscle ups 

Rest 5

200 dubs 

Then 

10,9,8,7,6,5,4,3,2,1

Push jerk 165/110

TTB

(Every set needs to be unbroken)

Midline 

4x60 abmat sit-ups

5/12/14

Strength

Find a 1rm back squat

Conditioning 

Team members

(A)=Grace competitor 

(B)=Fran competitor 

(C)=Isabel competitor 

WODs

Rounds are to be done in as least amont of sets possible (unbroken is ideal)  

100% effort!!!

(A) athlete 

4 rounds 

10 C&J 135/95

Rest 2:1

(B) athlete 

4 rounds 

15 thrusters 95/65

15 pull-ups 

Rest 2:1

(C) athlete 

4 rounds 

10 snatch 135/95

Rest 2:1

Rest 5min

3 rounds

30 Unbroken WallBalls 30/20

Rest 5 min

3 rounds 

400m run 

25 burpees 

5/10/14

WOD

50 cal row 

50 box jump overs 24/18

50 Deadlift 180/120

50 wall balls 20/14

50 ring dips 

50 wall balls 20/14

50 Deadlift 180/120

50 box jump overs 24/18

50 cal row 

5/9/14

Strength 

Back Squat 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

Tabata 

Weighted ring rows

Weighted ring push-ups 

Battle ropes 

Conditioning 

4x400m run

Rest 2:1

Midline 

4x25 GHD sit-ups 

5/7/14

Strength/skill

EMOTM 4

5 power clean and power jerk 185/120

Rest exactly 4min

1 min max wall balls 30/20

Rest 1min 

1 min max WallBalls 30/20

Rest as long as possible 

AMRAP 10

40 pull-ups 

40 TTB

40 box jumps 

40 burpees 

40 KBS 70/53 

5/6/14

Strength 

Bench press 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

WOD 

For time 

30 snatch 135/95 

Rest 5

EMOTM 5

15 WallBalls 30/20

Rest 5

Row 1000m for time 

5/5/14

Strength 

Back Squat 

1x5@65%, 1x5@75%, 2x2@85%, 1x2@95% 1x1@100%

WOD 

3 rounds

9 thrusters 155/100

9 burpee bar muscle ups 

Rest 5

Run 1mile

50 KBS 70/53

Midline 

4x60

Abmat sit-up

5/2/14

Strength 

Back squat 5x5@85%

Push press 5x3 

Warm up to a heavy weight then start your sets. 

4x10 weighted pull-ups 

Conditioning 

3 rounds 

400m run

21 KBS 53/35

12 pull-ups 

Midline 

Your choice