BBBS

BBBS

Tuesday, March 31, 2015

4/1/15

Strength 
Snatch 
5x3 hang snatch 
7x1 snatch (full)

5 rounds 
5 power snatch 135/95
10 OHS 135/95
50 dubs 
Rest 1min between rounds

Mid-line 
4x60 
Abmat sit-ups 


Monday, March 30, 2015

3/31/15

Bench press 
5x5 @ 72.5%

Max drop set 

AMRAP 8
5 cleans 205/135
8 burpee over bar 

Rest 5 

3 rounds 
5 push jerk 205/135
10 strict pullups


Tuesday, March 24, 2015

3/25/15

 21-18-15-12-9-6-3
Row for cal
TTB
OHS 115/75

Monday, March 23, 2015

3/24/15

Conditioning:
5 rounds 
20 wall balls 30/20 
15 Burpees 
10 strict pullups 

Thursday, March 19, 2015

3/20/15

Strength:
Front squats 
5x3 work up 

Emotm 15
Min 1: 50 dubs 
Min 2: 20 KB lunges 54/35 
(hold in front rack)
Min 3: 20 KB swings 54/35 

Tuesday, March 17, 2015

3/18/15

5x5 GHRs 

Conditioning
Row 60cal
AMRAP 10
15 deadlifts 165/105
15 hang cleans 165/105
15 BURPEE over bar 

4x60 ABMAT sit-ups 


Monday, March 16, 2015

3/17/15

Strength:
EMOTM 10
1 snatch add weight each min

EMOTM 10 
1 Clean&jerk add weight each min

Conditioning 

400m run 
20 snatch @ 155/100
20 TTB 
400m run
20 clean & jerk
20 TTB
400m run 
40 C2B
40 HSPUs 
400m run 




Thursday, March 12, 2015

3/13/15

Warm up:
800m run

Emotm 15:
Min 1: row 15cal
Min 2: 15 burpees 
Min 3: 15 kbs 53/35

Cash out 
Run 800m 

Tuesday, March 10, 2015

3/11/15

7x 2 push press + 1 split jerk 

Conditioning 
Amrap 12
10 HSPUs 
10 pistols
40 dubs 

Rest 5

Amrap 3 
Ballslams 50/30

Midline 
4x25 GHD sit-ups


 

Monday, March 9, 2015

3/10/15

EMOTM 15
2 cleans @ 80%

AMRAP 15
10 cleans 155/100
15 wall balls 30/20
20 boxjumps 

Rest 5 

75 burpees 




Sunday, March 8, 2015

3/9/14

Strength:
Bench press
3x10

1)
AMRAP 12
60 bar facing burpees 
30 thrusters 135/95 
15 muscle ups 

2)
AMRAP 7
30 Wallballs 30/20
15 GHD sit-ups 



Thursday, March 5, 2015

3/6/15

Strength 
5x3 back squats 

Conditioning 
EMOTM 15
Min 1: Row 15
Min 2: 15 burpees 
Min 3: 50 dubs 

Rest 

3 rounds 
10 ohs 95lbs 
10 strict pullups 


Tuesday, March 3, 2015

3/4/15

HStrength: 
Push press 5x3 

Conditioning 
Amrap 8
30 dubs 
15 Hang Cleans 135/95
10 HSPUs 

Rest 5

3 rounds 
10 power snatch 135/95 
15 CTB pullups 




Sunday, March 1, 2015

3/2/15

4x5 GHRs 

Conditioning 
4 rounds 
500m row 
10 front squats 205/135

Rest 10

AMRAP 10
5 thrusters 135/95
5 muscle ups 
5 burpees 

Midline 
4x20 GHD sit-ups 
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