2/27/15

Warm up:

500m row 

100 dubs 

Right into 

Interval x 3 of 

Rest 1:1 

15 TTB 

10 deadlifts 115/75

5 snatch 115/75

Right into

EMOTM 10 

Even: 15 burpees 

Odd: row 15 cal 

Rest 2 min 

4 min to find a max C&J 

Start at 75% 

2/25/15

EMOTM 15

1 clean

*work up to a heavy single 

1000m row 

100 dubs 

20 hang cleans 185/125

40 TTB 

Rest as needed 

AMRAP 10

18 WallBalls 30/20

12 BURPEE boxjumps 

2/24/15

Strength:

5x5 glute ham raises 

Conditioning:

EMOTM for as long as possible 

7 thrusters 75/55

7 pull-ups 

7 burpees 

Emmediately after your last successful round do:

20 deadlifts 225/145

30 HSPUs 

Tabata (alternate between):

L-sits 

Abmat sit-ups 

*8 rounds of each 

2/23/15

3 rounds 

9 cleans (full) 115/75

15 push press 115/75

Rest 7

AMRAP 10

40 dubs 

20 air squats

15 cal row 

Rest 7 

5 rounds 

12 ring dips (strict)

12 pull-ups (strict)

2/20/15

Strength:

Back squats 

5@75, 5@77.5, 5@80, 5@82.5, 5@85

Jerk from rack:

5x3 work up to a heavy set 

Conditioning: 

4 rounds 

AMRAP 3 

6 burpees 

3 thrusters 105/75

*rest 1 min between rounds 

Midline 

4x25 GHD sit-ups 

2/18/15

0:00-17:00

AMRAP 5

5 ballslams 50/30

5 burpees 

Rest 1 

AMRAP 5

12 KBS 70/53

12 TTB 

Rest 1 

AMRAP 5

5 OHS 95/65

5 Burpees over bar

Rest 17:00-20:00

20:00-35:00

21-18-15-12-9-6-3 

Pistols 

Pull-ups 

35:00-

5-10-15

G2OH 135/95

HSPUs 

2/17/15

Strength:

bench press

5@75, 5@77.5, 5@80, 5@82.5, 5@85

Max sets @ 225, 185, 135, 95, 65

Conditioning: 

AMRAP 2

5 clean & jerk 165/105

30 dubs 

Rest 2 

AMRAP  2 

4 clean & jerk 185/120

30 dubs 

Rest 2 

AMRAP 2

3 clean & jerk 205/135

30 dubs 

Rest 2 

AMRAP 2

2 clean & jerk 225/145

30 dubs 

Rest 2 

AMRAP 2 

1 clean & jerk 245/160

30 dubs 

Mid-line 

4x60 abmat sit-ups 

2/16/15

Strength:

Back squats 

5@75, 5@77.5, 5@80, 5@82.5, 5@85

Lunges 

4x10 

Conditioning

AMRAP 7 

8 thrusters 135/95

4 muscle ups 

Rest 5 

5 rounds 

15 WallBalls 30/20

15 cleans 95/65 

2/13/15

Strength 

Backsquat 

5x3 work up to 90% 

Press 

5x3 

Work up 

4x10 

Weighted pullups 

4x60 

Abmat sit-ups 

2/11/15

Strength:

Every 15 sec for 10 min 

1 clean (full) @ 70-75%

AMRAP 10

10 dumbbell snatch 70/45 (5 each arm)

20 burpee box jumps 

Rest 5

AMRAP 10

10 Deadlift 275/180

20 abmat sit-ups 

2/10/15

Conditioning:

4 rounds 

10 cleans 135/95 

25 dubs 

10 S2OH 135/95

25 dubs 

10 lunges 135/95

25 dubs  

10 back squats 135/95

*rest 3min between rounds 

After round 4 rest 1 min then do:

30 muscle ups 

Mid-line 

EMOTM 10

Even: 15cal row 

Odd: 20 GHD sit-ups 

2/6/15

Conditioning 

AMRAP 20

Row 100

10 KB swings 

10 Burpees 

Row 200

20 KB swings 

20 burpees 

Row 300 

30 KB swings 

30 burpees 

Row 400

40 KB swings 

40 burpees 

Blahblahblah.... 

EMOTM 12

Even: 8 Power Clean & Jerk

Odd: 16 box jumps 

2/4/15

Strength: 

Bear complex 5x7

Without stopping or dropping 

the bar, complete the following sequence, seven times:

• Power Clean;
• Front Squat;
• Push Press (have bar land behind head, in rear-rack position);
• Back Squat;
• Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Conditioning: 

30 rounds 

5 burpees 

1 muscle up

2/3/15

Strength:

EMOTM 16

Odd: 6 bench press 245/160

Even: 6 deadlift 315/205 

Conditioning:

AMRAP 5

6 cleans 135/95

9 push jerks 135/95 

12 back squats 

Rest 5

AMRAP 5

5 pull-ups 

10 push-ups 

15 air squats 

2/2/15

Strength:

5x5 back squat @ 85%

AMRAP 6

20 deads 115/75

20 cleans

20 thrusters 

20 OHS