5x5@90%
Conditioning:
AMRAP 12
100 wallballs
50 burpees
25 bar muscle ups
Gymnastics:
AMRAP 10
25 HSPUs
25 pistols
BBBS
Thursday, February 11, 2016
Wednesday, February 10, 2016
2/11/16
BBC: power clean
EMOTM 8
3 power cleans (work up to a heavy triple)
3 rounds
60 double-unders
30 air bike calories
15 deadlifts 225/155
Rest 90 sec between rounds
Rest as needed
EMOTM until failure
Even: 10 hang cleans 135/95
Odd: 12 burpee over bar
Tuesday, February 9, 2016
2/10/16
Strength: bench press
5x5@82.5%
5 rounds
9 thrusters 135/95
9 CTB pull-ups
Rest 30 sec between rounds
Rest to recovery
EMOTM 10
Min1: Row 20cal
Min2: 10 HSPUs
Monday, February 8, 2016
2/9/16
Strength: back squat
5x5@90%
Coditioning:
AMRAP 7
Ascending ladder
3,6,9,12,15,18...
Snatch 135,95
GHD sit-ups
Rest 5
EMOTM 8 **total of 3 rounds
Min 1: max airbike/row
Min 2: max muscle ups
Min 3: rest
Thursday, February 4, 2016
Wednesday, February 3, 2016
2/4/16
I'm BBC: snatch (full)
E2MOTM 12
Min1: 5x75/55lbs
Min2: 5x95/65
Min3: 5x115/85
Min4: 5x135/95
Min5: 5x155/105
Min6: 5x175/115
Conditioning:
25min cap
45 pull-ups
20 cleans 205/135
30 CTB pull-ups
10 cleans 215/140
15 bar muscle ups
5 C&J 225/145
Courtesy of:
Dan "Hot Pants" Krueger
Monday, February 1, 2016
2/2/16
Strength: shoulder press
5x3@87.5
Conditioning:
AMRAP
9 S2OH 155/105
12 TTB
15 cal row
Rest 3
AMRAP 5
Burpees
Rest 3
3rounds
100 dubs
15 deadlifts 225/145
15 HSPUs
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