4/28/15

Press

5x3 @ 82.5%

Conditioning 

Amrap 8

5 cleans @ 205/135

10 HSPUs 

Rest 5 

Amrap 8

5 push jerks @ 205/135

10 CTB pullups 

Midline 

Tabata 

L-sits 

Abmat sit-up 

4/27/15

Strength 

Back squat 

5x5@82.5%

Conditioning

4 rounds 

Run 400m

15 front squats 155/100

10 BURPEE boxjump overs 

Rest 

EMOTM 10

Min1: 15 GHD sit-up

Min2: 7 muscleups 

4/24/15

Strength 

Back squat 

5x5 @ 80%

Bench press

5x5 @ 77.5%

Weighted pullups 

4x10

4/22/15

Strength 

EMOTM 15

2 cleans @ 75%

3 rounds 

50 dubs 

15 TTB

15 hang squat cleans 135/95

EMOTM 10

Min 1: 2 Snatch (full) 135/95 + 3 muscle-ups 

Min 2: 20 abmat sit-ups 

4/21/15

Strength 

Press

5x3 @ 80%

Conditioning 

50 cal row 

25 WallBalls 30/20

25 Deficit HSPUs

40 cal row 

20 Wallballs 30/20

20 Deficit HSPUs 

30 cal row 

15 Wallballs 30/20

15 Deficit HSPUs 

4/20/15

Strength:

Back squats 

5x5@80%

Conditioning 

AMRAP 15

6 power cleans 185/120

12 box jump overs 

1 complex ( 6-pull-ups, 4-ctb,  2-muscle-ups) 

 

10 min 

Odd 15 Burpees 

Even 15 Ghd 

4/15/15

EMOTM 10

1 hang clean + 1 Clean (full)

75-80%

4 rounds 

15 burpees

30 dubs 

15 thrusters 115/75

Rest 1 min between rounds 

Emotm 8

50m sprint 

10 ballslams 50/30

4/14/15

Strength 

5x3 

Press @ 77.5% 

Conditioning: 

AMRAP 12 

2 strict muscle ups

4 strict hspu

8 kb swings

EMOTM 10

Even 15 cal row

Odd 15 Ghd sit ups

4/13/15

Strength:

Back Sqaut 

5x5@77.5%

5 rounds 

15 CTB pull-ups 

15 back squats 185/135

REST as needed 

2 rounds 

400m run 

30 DB snatch 70/55

30 Burpees 

4/10/15

Strength

Back squat 

5x5 @75%

Bench press

5x5 @75%

Conditioning 

4 rounds 

400m run

15 thrusters 95/65

10 muscleups 

Rest 5

100 Burpees for time 

4/8/15

Strength: 

7x 1 snatch + 3 ohs 

Conditioning: 

5 rounds 

10 ohs 155/100

10 C2B pullups 

Rest 

AMRAP 8

15 WALLBALLS

15 TTB 

30 Dubs 

4/7/15

Strength

5x3 

Strict press @ 75%

5 Rounds 

5 bench press 225/145

5 muscle ups 

5 hang cleans 225/145

Run 1mile 

4/6/15

Strength:

Back squat 

5x5@75% 

Conditioning 

Run or Row 5k 

Midline

4x60 ABMAT sit-ups