2/1/16

Strength: back squat

5x5@87.5%

Conditioning:

AMRAP 7

10 power clean T&G 135/95

**4 burpees if set is broken 

10 front rack lunges 135/95

Rest 5

50cal airbike

9-7-5

Muscle ups 

Burpee box jumps 24/20

Midline: 

4x20 ghd sit-ups 

1/29/16

Strength:back squat

5x5@85%

Strength:bench press

5x5@77.5%

Stength:weighted pull-ups 

4x10

1/27/16

GO PLAY OUTSIDE!!

1/26/16

Strength: shoulder press 

5x3@85%

Conditioning:

Wod 1 

6 rounds 

6 thrusters 135/95

3 bar muscle-ups 

Rest 30sec between rounds 

Wod 2 

5 rounds 

500m row 

30 wallballs 

20 pull-ups 

10 HSPUs 

1/25/16

Strength: back squat 

5x5 @85%

Conditioning:

Wod 1

3rounds

50 dubs 

15 clean&jerk 155/105

Rest 1min between rounds 

Wod 2

3 rounds 

15 KB swings 

15 GHD sit-ups 

Wod 3 

4x 50 cal airbike 

Rest 3min between rounds 

1/22/16

Strength:back squat

5x5@82.5%

Strength:bench press

5x5@75%

Stength:weighted pull-ups 

4x10

Optional:

AMRAP 10

Ascending ladder 

1,2,3,4,5,6,7.....

Bench 165/110

Hang clean 135/95

1/21/16

SUCKFEST part 1:

100cal row

Rest 1min

80 KB swings 53/35

Rest 1min

60 GHD sit-ups 

SUCKFEST PART 2: 

5 rounds 

20cal airbike 

20 bar facing burpees 

1/20/16

BBC: cleans(full)

EMOTM 8

5x3 go heavier then last week (across)

Strength: front squat 

5x3

Work up to a heavy triple 

Conditioning:

5 Rounds 
12 Wall Balls, 30/20
12 Burpees

Rest

For time:

25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

1/19/16

Strength:shoulder press

5x3@82.5%

Conditioning: 

3 rounds

30 hang cleans 115/75

20 HSPUs 

100 dubs 

Durability:

EMOTM 10

3-5 muscle ups 

1/18/16

Strength: back squat 

5x5@ 82.5%

Conditioning:

AMRAP 9 of:
3-6-9-12…
Cluster, 135/95
TTB

Rest as needed 

4rounds

20 cal air bike 

10 snatch 115/80

1/17/16

Conditioning:

6 rounds 

In 3min:

Row 500m

Max burpees With remaining time 

**rest 3min between rounds 

(Wod courtesy of Diane DeLuca)

1/15/16

Strength:back squat

5x5@80%

Strength:bench press

5x5@72.5%

Stength:weighted pull-ups 

4x10

Midline:GHD sit-ups

4x25

1/13/16

BBC: cleans(full)

5x3 go heavier then last week (across)

Strength: front squat 

5x3 at 85-90% last weeks heaviest triple

Conditioning:

8 rounds 

5 strict CTB pull-ups 

7 hang cleans 185/125

9 bar facing burpees 

**rest 1min between rounds

1/12/16

Strength: shoulder press 

5x3@80%

BBC: 

EMOTM 10

5xhang snatch @ 130/90

Conditioning:

AMRAP 18

15 box jumps 24/20

12 push press 115/75

9 TTB 

1/11/16

Strength: 

back squat

5x5@80% (try to rest exactly 2min between sets)

Conditioning: 

AMRAP 10 

20 cal airbike/row/skierg 

5 muscle-ups 

Rest 5 

3 rounds 

35 wallballs 30/20 (unbroken)

25 burpees 

Rest 2 min between rounds 

Midline: 

Tabata 

Dubs

Ghd sit-ups 

1/9/16

Strength:back squat

5x5@77.5%

Strength:bench press

5x5@70%

Stength:weighted pull-ups 

4x10

Midline:GHD sit-ups

4x25

1/6/16

BBG:

EMOTM 8

3@75-80% last weeks max double 

Strength:front squat 

5x3 Work up to a heavy triple 

Conditioning:

27-21-15-9

Row 

Thrusters 105/75

Midline: 

4x25 ghd sit-ups 

1/5/16

Strength: 

5x3 shoulder press @ 77.5%

BBC: 

EMOTM 10

5 Hang snatch 125/85

Conditioning:

AMRAP 8

18 KB snatch 55/35 **9L 9R

10 burpee over plate 

30 dubs 

AP= 

4xmax ring push-ups 

4xmax ring rows 

1/4/16

Strength: back squat

5x5@77.5%

BBC:clean&jerk

EMOTM 10

2x75-80%

5 rounds 

30 sec max cal Air bike/row/skierg 

90 sec rest

30 sec max rep power clean&jerk 155/105

90 sec rest 

Midline 

4x60 abmat sit-ups