6/29/15

Back sqaut 

5x3 tempo 

AMRAP 10

5 hang squat cleans

7 bar facing Burpees 

6/24/15

Strength 

5x5 tempo bench @75

5x5 weighted dips 

Conditioning 

4 rounds 

21 WallBalls 20/14

18 pullups 

15 KBSwings 53/35

12 HSPUs 

Run mile 

6/23/15

Strength

Emotm 10

0-4 min 4-6 power cleans @ 185/125

4-8 min 3-5 power cleans @ 225/145

Conditioning 

75 power snatch @ 75/55

Run 1 mile 

Midline 

4 rounds 

7 muscleups 

15 GHD sit-ups 

6/22/15

Strength 

8x2 @ 85%

Pause back sqaut 

EMOTM 

20 thrusters @ 75/55  + 1 burpee

19 thrusters + 2 burpees 

18 + 3 

Down to 1 thruster + 20 Burpees. 

6/19/15

Strength 

Front squats

7x3 work up to 80%

EMOTM 10

1 power clean + 1 squat clean + 1 thruster 

80-85% 1rm thruster 

Conditioning 

5 rounds 

20 cal row 

7 thrusters @ 135/95 

14 TTB 

6/12/15

Strength 

Front squat

6x4 work up to 75% 

AMRAP 7

7 Burpee box jumps 

7 muscle-ups 

7 front squats 205/145

Rest 

EMOTM 10

10 WallBalls 30/20

5 HSPUs deficit 

4x60 

Abmat sit-ups 

6/9/15

Strength 

5x3 snatch grip press

5 sets of 1 drop snatch + 2 OHS

EMOTM 10

1 snatch pull + 1 snatch 

Conditioning 

4 rounds 

7 snatches (full) 155/105

14 CTB pullups 

400m run 

6/8/15

Back squats (pause 3sec)

4x6 work up to 75%

Emotm 8

3 thrusters 

Add weight each minute 

Conditioning

9-15-21-27 

Thrusters 95/65

Bar facing Burpees 

Midline 

EMOTM 10

Min 1: 15 GHDs 

Min 2: 15 ballslams 50/30 

6/5/15

Strength 

5x5

Pause front squat (3 sec) 

Work up to 70% 

AMRAP 8

15 OHS 95/65

30 dubs 

Rest 

5 rounds 

10 HSPUs 

15 front rack lunges 135/95

20 GHD sit-ups

Run 200m 

6/3/15

Wodfest WOD 1 practice 

6/2/15

Strength 

Bench press 

Find a 1rm

4xmax HSPUs strict 

Conditioning 

27-21-15-9

KB swings 70/53

TTB 

At the top of each min including 0:00

Do 3 Burpees 

Rest 

4 min max WallBalls 30/20