12/31/14

Conditioning 

0:00-10:00

50 back squats 95/65

10:01-15:00

Row 500m 

Max ballslams 50/30

15:01-25:00

3 rounds 

10 muscle ups 

10 burpees 

25:01-30:00

Rest

30:01-40:00

50-40-30-20-10

Dubs 

Abmat sit-ups 

12/30/14

Strength:

Bench press 

5x5 @ 72.5%

Conditioning:

AMRAP 7

15 WallBalls 30/20

15 pull-ups 

Rest 5

AMRAP 7 

15 boxjumps 24/20

15 TTB 

Durability 

Tabata 

Ring push-ups 

Ring rows 

L-sits holds (use boxes if you don't have paralletes) 

Abmat sit-ups 

12/29/14

Back squat 

5x2 @ 90% 

Conditioning

1000m row 

30 dubs 

15 KBS 53/35 

Rest 5 

For time 

100 burpees 

12-23-14

Strength

Bench press 

5x5@70%

Conditioning 

4 rounds 

60 dubs 

25 WallBalls 30/20 

6 in muscle ups 

Durability

4x10 weighted dips 

4x10 weighted pull-ups 

4x20 GHD sit-ups  

12/22/14

Strength:

Back squats 

3 x EMOTM 10 

Wod 

20 power cleans 205/135

20 box jump overs 24/20

20 oh squats 185/120

20 box jump overs 

20 thrusters 155/100

20 box jump overs 

Durability:

21-15-9

CTB pull-ups 

TTB

(Every time you come off the bar do 10 HSPUs) 

12/17/14

Strength 

Emotm 8

3xThrusters @ 75-80% 

Conditioning 

21-18-15-12-9-6-3 

Back sqaut 155/105 

Row cal 

Push jerk 155/105 

(40 dubs after each set) 

Durability

EMOTM 10

Odd: 20 WallBalls 

Even: 7 deficit HSPUs + 7 hip extentions 

12/16/14

Strength:

Power snatch 5x3@75% E90sec

Drop snatch 5x3 (work up to a heavy set)

E90sec 

Snatch pulls 5x3@95% E2M 

Conditioning

AMRAP 12 

2-4-6-8-10-12-14-16....

OHS 115/85

Bar facing burpees 

Durability 

EMOTM 10 

3-5 muscle-ups 

 

12/15/14

Strength 

Power cleans 5x3@75% 

E90sec not T&G

Push jerk 5x3@75% 

E90sec 

Back squat 10x2@85%

E90sec 

Conditioning 

10 cleans 225/145

10 push jerks 225/145

50 pull-ups 

50 HSPUs 

Midline 

4x25 GHD sit-ups 

12/10/14

WOD 

7 min cap

50 pull-ups 

50 OHS 

With remaining time 

Max burpees 

Rest 

Row 2000m 

12/9/14

The Strength 

5x3 back squat 

3@70, 3@75, 3@80, 3@85, 3@90 

10 rounds 

8 cal row 

10 wall balls 30/20

12 power snatch 75/55

14 box jumps 24/20

21-15-12-9-6-3 

GHD sit-ups 

KBSwings 53/35 

12/8/14

Strength:

EMOTM 10

2x Clean (full) @ 75-80%

Conditioning 

3 rounds 

15 hang cleans 135/95

15 burpees 

Rest 

Buy-in

150 dubs 

3 rounds 

10 thrusters 135/95 

500m row 

12/5/14

Strength: 

Emotm 12

Odd: 5 bench press 245/165

Even: 5 front squats 225/145

Rest

Emotm 10 

3 full cleans 135/95

3 BURPEE over bar 

3 muscle-ups 

12/3/14

Strength skill:

7x (1 muscle snatch + 1 power snatch + 1 snatch) 45-55%

15 min AMRAP 

60 cal row 

50 burpees 

40 snatch 95/65

30 OHS 95/65 

Midline 

4x60 abmat sit-ups