6/1/15

Strength 

Pause back squat (3sec)

5x5@70%

Conditioning 

3 rounds 

10 thrusters 135/95

10 muscle ups 

Rest 5

100 burpees 

Rest 5

Amrap 5

10 thrusters 95/65 

10 strict pullups 

5/28/15

5 rounds 

25 cal row 

16 KBS 70/55

9 Burpee over rower 

5/26/15

Strength

G2OH

EMOTM 10

Min 1: 10@85/50 30%1RM

Min 2: 9@95/60 35%

Min 3: 8@105/65 40%

Min 4: 7@115/75 45%

Min 5: 6@125/85 50%

Min 6: 5@135/95 55%

Min 7: 4@145/105 60%

Min 8: 3@165/115 70%

Min 9: 2@185/125 80%

Min 10: 1@205/135 90%

Conditioning 

5 rounds 

10 BURPEE box jump overs 30/24

20 WallBalls 30/20

200m sprint 

Midline

Tabata 

Ballslams 

GHD sit-ups 

5/22/15

Strength

Back squat 

5x5 @ 87.5%

4x10

Weighted pullups 

AMRAP 9

50 dubs 

15/12 cal row 

Amrap 9 

200m run

5 deadlifts 

3 ring muscle-ups 

5/20/15

Strength 

Comp thruster ladder 

Conditioning 

10 rounds

4xpower clean 205/135

4xmuscle-ups 

4xHSPUs 8" deficit 

Midline 

4x25 GHD sit-ups 

5/18

Back squat 

5x5 @ 87.5%

Conditioning 

150 WallBalls 

Every 4 min starting with 0:00

Do 

7-5-3 

Thrusters 95/65

Pullups 

5/13/15

Strength 

Power snatch T&G 

6 EMOTM 8min @ 145/100

Conditioning 

AMRAP 12

30 dubs 

10 burpees 

5 front squats 135/95

Rest 10 

Emotm 15

Min 1: 10 TTB + 5 bar muscle ups 

Min 2: 10 WALLBALLS 30/20 + 5 HSPUs 

Min 3: sprint 100m