11/29/13

STRENGTH:

BACK SQUAT 5x5@84.5% 1rm

WOD: 

10min 

Complex

3 Dead Lifts 

1 Hang Clean

Find a heavy max 

Rest 5min

2 min max dubs 

Then 

3 round 

12 T2B

15 Sets of [1] Squats + [1] Wall Ball

AP= 

Weighted push-ups 

4x50 abmat sit-ups

11/27/13

STRENGTH:
SHOULDER PRESS 5X3@84.5%

WOD:
9-6-3
POWER SNATCH 135/95
BAR MUSCLE-UPS

REST 3 MIN

8 MIN AMRAP
2 WALL  WALKS
5 CLEAN&JERK 185/115

AP=
3X10  WEIGHTED PULL-UPS
4X15 GHD SITUPS

11/26/13

Strength:

Back Squat 3x5@84.5% 1RM

WOD  

15 min AMRAP

1 round of CINDY

1 thruster 155/100

1 round of CINDY

2 thrusters 155/100

1 round of CINDY 

3 thrusters .....

Rest 5min

Row 4x250 rest 2:1

AP=

4x50 Abmat sit-ups 

11/25/13

STRENGTH:
5x5 BENCH PRESS@82%1RM

WOD:
8 MIN AMRAP
5 POWER CLEANS 205/135
10 HSPU

REST 3MIN

300 UNBROKEN DUBS
*EVERY BREAK DO 5 BURPEES

REST 3MIN

FOR TIME 
30 MUSCLE UPS

AP=
3X8/8 DUMBBELL BICEP CURLS
3XME STRICT T2B

11/22/13

Mobility:

T-spine 

Hip 

Skill:

8min 

Find 1rm

Clean&Jerk

Conditioning: 

2000m row 

Mid-line 

4x10 strict T2B

4x50 abmat sit-ups 

11/21/13

REST DAY

11/20/13

STRENGTH:

Back Squat 5x5@82%

SKILL WORK:

Clean&Jerk 

WOD:

5 rounds (10min cap)

20 KB swings 

20 box jumps 

20 dubs 

AP=

3x15 strict pull-ups 

3xmax strict T2B