1/1/16

Strength: back squat

5x5 @ 75%

Strength: bench press 

5x5 @ 70%

Accessory: 

Weighted pull-ups 

4x10

Weighted dips 

4x10

12/31/15

I BBC:

EMOTM 8

2 cleans @work up to a heavy double 

CONDITIONING:

3 rounds 

Row 500m

15 box jump overs 24/20

10 front squats 185/135

Rest 5

EMOTM 12

7 wallballs 

7 TTB

7 burpees 

12/29/15

Strength: shoulder press

5x3@75%

BBC:

EMOTM 10

5 hang snatch @115lbs

Conditioning:

AMRAP 8

30 double unders 

15 KB swings 70/53

Rest 5min

AMRAP 8

3 muscle-ups 

6 burpees 

Mid-line:

4x50 abmat sit-ups 

12/28/15

Strength: BACK SQUAT 

5x5 at 75%

BBC: Power Clean (T&G)

EMOTM 8 

3@75%

Conditioning:

Metcon 1: EMOTM 10

Row 15cal

Rest 5min

Metcon 2: EMOTM 10

15 wallballs 

10/14/15

Conditioning:

6 rounds

400m run 

50 air squats 

40 sit-ups 

30 push-ups 

10/13/15

STRENGTH: Shoulder Press

5x5@75%

BBG: Muscle Snatch 

5x3 (work up to a heavy set)

CONDITIONING:

21-15-9

Power snatch 95/65

HSPUs 

Rest as needed 

For time:

30 muscle ups  

10/12/15

STRENGTH: Back Squat

5x5@75%

BBG: Clean "full"

EMOTM 10

3x75%

CONDITIONING:

5rounds (rest 3min after each round)

20 wallballs 30/20

20 box jumps 24/20

20 pull-ups (CTB)

20 cal row  

10 burpees penalty for every set that is broken (all penalty reps must be performed at the end of the workout)