7/10/15

Strength 

EMOTM 20

2x front squats @ 80-90%

Conditioning 

Run 800m

50 OHS 115/85

50 GHD sit-ups 

150 dubs 

50 SDLHP 115/85

50 box jump overs 24/20

7/7/15

Strength 

Every 2 min for 16min

Build up to a max complex of:

1 front squat+1 push press +1 thruster 

Amrap 20

20 pull ups 

10 thrusters 155/105

500m row 

Mid line/skill

4 rounds 

20 pistols 

30 GHDs 

7/6/15

Back squat 

Work @ 65%

5 reps 

30 sec hold 

5 reps 

30 sec hold 

5 reps 

30 sec hold 

5 reps 

The bar stays on your back for 20 reps 

Every 2 min for 20 min

7 BURPEEs 

5 PC @ 185/135

3 muscle ups 

EMOTM 15 

1 squat clean and jerk 

7/3/15

Strength 

Front squat 

Find a 10rm 

Then do consecutive max sets at 

80% your 10rm

70%

60%

50% 

40% 

Bench press 

5x5 @ 75%

Conditioning 

5 rounds 

7 DL 275

10 box jump overs 30/24

Run 1 mile 

6/29/15

Back sqaut 

5x3 tempo 

AMRAP 10

5 hang squat cleans

7 bar facing Burpees 

6/24/15

Strength 

5x5 tempo bench @75

5x5 weighted dips 

Conditioning 

4 rounds 

21 WallBalls 20/14

18 pullups 

15 KBSwings 53/35

12 HSPUs 

Run mile 

6/23/15

Strength

Emotm 10

0-4 min 4-6 power cleans @ 185/125

4-8 min 3-5 power cleans @ 225/145

Conditioning 

75 power snatch @ 75/55

Run 1 mile 

Midline 

4 rounds 

7 muscleups 

15 GHD sit-ups