12/2/14

EMOTM 10

2 cleans + 1 jerk @ 75-80%

Conditioning:

Amrap 2 dubs 

Then

15 thrusters 135/95

15 CTB pull-ups 

10 thrusters 135/95

10 CTB pull-ups 

5 thrusters 135/95

5 CTB pull-ups 

Rest 5 min 

Amrap 2 dubs 

Then 

15 thrusters 95/65

15 pull-ups 

10 thrusters 95/65

10 pull-ups 

5 thrusters 96/65

5 pull-ups

Durability:

100 dibs least amount of sets 

4x25 GHD sit-ups 

12/1/14

EMOTM 10

Min 1: Row 20/15 cal

Min 2: 8 back squats 275/185

Rest : As needed 

3 rounds 

15 deadlifts 315/205 

15 box jumps overs 30/24

15 deficit HSPU 6"/4" 

Durability:

Tabata 

TTB 20sec of work 10 sec holds 

11/26/14

Strength 

5x3 jerk 

Work up to a heavy set 

Amrap 10

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

Benchpress 165/105

Hang cleans 165/105

Rest 5

Amrap 5 

Burpees 

11/25/14

Strength:

Back squat 1x20

(Add 5 pounds to Friday's weight)

Conditioning 

21 thrusters 95/65

21 pull-ups 

15 thrusters 115/85

15 CTB pull-ups 

9 thrusters 135/105

9 bar muscle ups

Mid-line 

21-18-15-12-9

Cal row

GHDs 

11/24/14

Strength: 

Clean & Jerk 

Find a 1rm 

Conditioning

clean & jerk 135/95 

Start at 1 and add 1 rep every minute until you fail. 

Rest 

Amrap 8

15 wall balls 30/20

15 box jumps overs 30/24

Rest 

Amrap 8 

15 HSPUs (deficit)

15 TTB 

11/21/14

Strength

Back squat 

1x20 

(add 5lbs to Friday's weight) 

Conditioning 

30 cleans 135/96

30 thrusters 135/95

30 pull-ups 

30 HSPUs 

4x60 abmat sit-up 

11/19/14

Skill: EMOTM 8

3x High Hang Clean 

(Add weight each min)

EMOTM 8

2x High Hang snatch 

(Keep good form, work on speed under the bar) 

Conditioning 

1000m row 

25 OHS 155/100

300m row

50 KBS 53/35

300m row 

25 WallBalls 30/20

400m row 

(20min time cap)

Mid-line 

4x60 abmat sit-ups 

11/18/14

 Strength:

Bench press 

5x5 @ 85%

Conditioning

3rounds

10 clean & jerk 165/105

15 bar facing burpees 

Rest 

Amrap 6 

7 muscle ups 

7 HSPU 6"deficit 

11/17/14

Strength: 

Back squat: 1x20 

(5lbs heavier then last week)

Skill: 1xSnatch 135-145-155-165-175-185-195-205-215-225-235-245

Every 30sec for 6min adding weight each time until you miss 

Conditioning 

800m row

3 rounds 

10 snatch 135/95

20 CTB pull-ups 

30 box jumps 30/24

800m row (after the 3 rounds)

Mid-line 

21-15-12-9-6-3

GHD sit-ups 

Hip extensions 

11/12/14

Strength

Take 9mins to find a 3rm OHS 

Bar must start from the ground. 

Rest 1min

Amrap 5

10 OHS 95/65

30 dubs 

Conditioning 

EMOTM 15 

Min 1 Row 20/15 cal

Min 2 5 HSPU + 5 pull-ups 

Min 3 20 boxjumps 

11/11/14

Strength:

Bench press 5x5 @ 80%

Conditioning 

4 rounds 

400m run

30 KBSwings 53/35

15 lateral burpee over plate 

Rest 

3 rounds

7 muscle ups

15 GHD sit-ups 

11/10/14

Strength:

1x20 back squat (add 5lbs to Friday's weight)

Skill:

EMOTM 10

2 cleans @75-80%

6 rounds 

10 bar over burpees

10 cleans @ 185/125

Rest 

1000m row 

3 rounds 

40 dubs 

15 wall balls 30/20

15 ball slams 50/30

11/7/14

Strength:

Back squat 1x20 (add 5lbs to the weight used Monday)

AMRAP 8

30 dubs

5 cleans 205/135

5 HSPU 

Rest 5

AMRAP 8

30 dubs

5 CTB pull-ups 

5 push jerk 205/135

Mid-line 

21-15-12-9-6-3

Abmat sit-ups 

TTB

11/5/14

Strength/skill:

Find a 1rm OHS from the rack

Then 5x3 @ 80-85% from the ground 

Conditioning 

Emotm 10

Odd: Row 20/15cal 

Even: 15 BURPEES 

AMRAP 8

15 kbs 70/53

15 box jumps 

Go hard as hell!! 

11/4/14

Strength/skill:

5x3 push jerk (Go heavier then last week)

Bench press 

5x5 @ 85%

Conditioning 

AMRAP 8 

ascending ladder 1,2,3,4,5,6,7,8....

BW bench press 

TTB

Rest 5

21-15-9

Deadlifts 225/145

HSPU 

Midline 

4x60 abmat sit-ups

11/3/14

Strength:

Back squat 

1x20 add 5lbs from Friday

Skill

EMOTM 8

2 cleans @ 75-80%

Conditioning

1000m row 

100 med ball cleans 20/14

50 pull-ups 

25 GHD sit-ups

Rest 

AMRAP 5

Power clean 185/120

AMRAP 5

burpees