7/1/14

Skill

Jerk 7x3 (split or power)

Work up to a heavy set 

Strength

Bench press 5x3 

work up to a heavy set 

Conditioning 

AMRAP 8

10 HSPU

12 TTB

15 wall balls 30/20

Then 

Run 1mile 

6/30/14

Skill

EMOTM 8

Work up to a max 

3rep T&G squat clean

Strength 

Work up to a 5rm

5x5 back squat

Conditioning 

3rds

15 OHS 

30 GHD sit-ups

45 KBS 53/35 

6/23/14

Conditioning 

400m run

21-15-9

Sqaut clean 135/95

Push jerk 135/95

400m run

Rest 5

4 rounds 

25 KBS 

50 ab-mat sit-ups 

6/18/14

Strength

EMOTM 10

1 squat clean + 1 hang squat clean @75-80%

Conditioning

AMRAP 10

5 power cleans 205/135

10 HSPU 

15 box jump overs 

Rest 10

Row 1000m

AMRAP 5

5 pull-ups 

10 push-ups

15 air squats 

Midline 

4x25 GHD sit-ups 

6/17/14

Strength

EMOTM 10

3 bench press @75%

Conditioning 

200 dubs 

50 bench press 135/95

30 CTB pull-ups 

Rest 5

Run 800m

50 unbroken WallBalls 20/14

50 burpees

6/16/14

Strength 

Back squat

5x3 @ 92.5%

Conditioning 

6 rounds 

5 OHS 165/110

5 burpee muscle ups

Rest

EMOTM 15

Min 1: Row 15/20 cal

Min 2: 15 box jumps 

Min 3: 15 KBSwings 

Mid line 

Tabata 

4 rounds

1. L-sits 

2. Sit-ups 

3. TTB 

6/14/14

Strength

Bench Press

Every 30 seconds for 6min do a max

Set of BW bench press 

Front Squat 

5x5@80%

Weighted pull-ups 

4x10 

4x25 GHD sit-ups

 

6/11/14

Strength 

Snatch 

EMOTM 6

2 hang snatch @ 70%

Conditioning 

Cash in 

400m run

21-15-9

Row cal

Deadlift 245/155

TTB 

Cash out 

400m run

Rest 

EMOTM 8

Even: 5 bar muscle ups 

Odd: 15 WallBalls 30/20 

6/10/14

Strength

Jerk (power/split) 

7x1 work up to a 1rm

Conditioning 

AMRAP 8

10 jerks 165/105

10 lateral burpees 

  8 jerks 165/105

  8 lateral burpees 

  6 jerks 165/105

  6 lateral burpees 

  4 jerks 165/105

  4 lateral burpees 

  2 jerks 165/105

  2 lateral burpees 

*if you finish start over 

Rest 5-10

3 rounds

100 dubs 

20 ring dips 

6/9/14

Strength 

Back squat 

5x3 work up to 90%

Conditioning 

21-15-9

Squat cleans 135/95

HSPU

Rest 

EMOTM 10

Even: 15-20 cal row 

Odd: 15 ball slams 50/30

6/6/14

Conditioning 

EMOTM 15min

Min 1. 15-20 cal row 

Min 2. 15 burpees 

Min 3. 50 dubs 

6/4/14

Strength

Deadlift 5x3 work up to a heavy set

Conditioning 

5 rounds 

400m run 

6 power snatch 155/100

12 burpee over bar 

6/3/14

Strength

Bench press 

3x10 @ 65%

Conditioning

AMRAP 3

7 Shoulder press 115/75

7 L-pull-ups 

Rest 1 min

AMRAP 3

7 push press 135/95

7 strict pull-ups 

Rest 1

AMRAP 3

7 push jerk 155/100

7 CTB pull-ups 

Rest 

Sled sprints

Midline 

4x60 abmat sit-ups 

6/2/14

Strength 

Front sqaut

3x10 at 65% 

Conditioning 

AMRAP 8

7 OHS 

14 TTB

21 KBS 53/35

Rest

EMOTM 10

Odd: 15 wall balls 30/20

Even: 50 dubs