BBBS

BBBS

Sunday, May 31, 2015

6/1/15

Strength 
Pause back squat (3sec)
5x5@70%

Conditioning 
3 rounds 
10 thrusters 135/95
10 muscle ups 

Rest 5

100 burpees 

Rest 5

Amrap 5
10 thrusters 95/65 
10 strict pullups 

Wednesday, May 27, 2015

5/28/15

5 rounds 
25 cal row 
16 KBS 70/55
9 Burpee over rower 

Monday, May 25, 2015

5/26/15

Strength

G2OH
EMOTM 10
Min 1: 10@85/50 30%1RM
Min 2: 9@95/60 35%
Min 3: 8@105/65 40%
Min 4: 7@115/75 45%
Min 5: 6@125/85 50%
Min 6: 5@135/95 55%
Min 7: 4@145/105 60%
Min 8: 3@165/115 70%
Min 9: 2@185/125 80%
Min 10: 1@205/135 90%

Conditioning 
5 rounds 
10 BURPEE box jump overs 30/24
20 WallBalls 30/20
200m sprint 

Midline
Tabata 
Ballslams 
GHD sit-ups 





Thursday, May 21, 2015

5/22/15

Strength
Back squat 
5x5 @ 87.5%

4x10
Weighted pullups 

AMRAP 9
50 dubs 
15/12 cal row 

Amrap 9 
200m run
5 deadlifts 
3 ring muscle-ups 

Tuesday, May 19, 2015

5/20/15

Strength 
Comp thruster ladder 

Conditioning 
10 rounds
4xpower clean 205/135
4xmuscle-ups 
4xHSPUs 8" deficit 

Midline 
4x25 GHD sit-ups 


Sunday, May 17, 2015

5/18

Back squat 
5x5 @ 87.5%

Conditioning 
150 WallBalls 
Every 4 min starting with 0:00
Do 
7-5-3 
Thrusters 95/65
Pullups 

Tuesday, May 12, 2015

5/13/15

Strength 
Power snatch T&G 
6 EMOTM 8min @ 145/100

Conditioning 
AMRAP 12
30 dubs 
10 burpees 
5 front squats 135/95

Rest 10 

Emotm 15
Min 1: 10 TTB + 5 bar muscle ups 
Min 2: 10 WALLBALLS 30/20 + 5 HSPUs 
Min 3: sprint 100m




Monday, May 11, 2015

5/12/15

Shoulder press
5x3 @ 85% 

4x10 
Weighted ring dips 

Conditioning 
5min cap
30 clean & jerk 155/100
With remaining time 
Max BURPEE muscle-ups 

Rest as needed 

Run 1.5 miles 
75 Wallballs 30/20
50 GHD SIT-UPS 
75 box jump overs 30/24






Sunday, May 10, 2015

5/11/15

Back squats 
5x5 @ 85%

Prep.
EMOTM 
Thrusters 
3@135/95
3@155/105
3@175/115
2@195/125
2@215/135
1@235/145
1@255/155
1@265/165
1@275/175

Conditioning
2rounds
Row 500m
100 dubs 
400m sprint
Rest 1:1





Thursday, May 7, 2015

5/8/15

Strength 
Back squat 
5x5 @ 82%

Bench press
5x5 @ 80%

Weighted pullups 
4x10

Monday, May 4, 2015

5/5/15

Strength:
Press
5x5 @ 85%

Conditioning 
800m run
21 S2OH 135/95
21 CTB pull-ups
800m run 
15 S2OH 135/95
15 CTB pull-ups
800m run 
9 S2OH 
9 CTB pull-ups 

Durability:
4x10 weighted dips 
4x10 weighted push-ups  



Sunday, May 3, 2015

5/4/15

Strength 
Back squat 
5x5 @ 85%

EMOTM 10
Team 1 
5 hang cleans 185/120
5 C2B pullups 

Team 2
4 T&G snatch 135/95
4 Burpee box jump overs 24/20

Rest 5 

Tabata 
Battle ropes 
Ball slams 50/30
GHD sit-ups 

Run 1 mile 

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