6/11/14

Strength 

Snatch 

EMOTM 6

2 hang snatch @ 70%

Conditioning 

Cash in 

400m run

21-15-9

Row cal

Deadlift 245/155

TTB 

Cash out 

400m run

Rest 

EMOTM 8

Even: 5 bar muscle ups 

Odd: 15 WallBalls 30/20 

6/10/14

Strength

Jerk (power/split) 

7x1 work up to a 1rm

Conditioning 

AMRAP 8

10 jerks 165/105

10 lateral burpees 

  8 jerks 165/105

  8 lateral burpees 

  6 jerks 165/105

  6 lateral burpees 

  4 jerks 165/105

  4 lateral burpees 

  2 jerks 165/105

  2 lateral burpees 

*if you finish start over 

Rest 5-10

3 rounds

100 dubs 

20 ring dips 

6/9/14

Strength 

Back squat 

5x3 work up to 90%

Conditioning 

21-15-9

Squat cleans 135/95

HSPU

Rest 

EMOTM 10

Even: 15-20 cal row 

Odd: 15 ball slams 50/30

6/6/14

Conditioning 

EMOTM 15min

Min 1. 15-20 cal row 

Min 2. 15 burpees 

Min 3. 50 dubs 

6/4/14

Strength

Deadlift 5x3 work up to a heavy set

Conditioning 

5 rounds 

400m run 

6 power snatch 155/100

12 burpee over bar 

6/3/14

Strength

Bench press 

3x10 @ 65%

Conditioning

AMRAP 3

7 Shoulder press 115/75

7 L-pull-ups 

Rest 1 min

AMRAP 3

7 push press 135/95

7 strict pull-ups 

Rest 1

AMRAP 3

7 push jerk 155/100

7 CTB pull-ups 

Rest 

Sled sprints

Midline 

4x60 abmat sit-ups 

6/2/14

Strength 

Front sqaut

3x10 at 65% 

Conditioning 

AMRAP 8

7 OHS 

14 TTB

21 KBS 53/35

Rest

EMOTM 10

Odd: 15 wall balls 30/20

Even: 50 dubs