5x5@ 87.5%
Conditioning:
AMRAP 12
Ascending ladder
1-2-3-4-5-6-7-8-9-10....
bench press BW
Deadlift
1.5x BW
CTB pull-ups
Endurance:
Airbike sprints
8x10 cal
Rest 1min between sets
Midline
4x60 abmat sit-ups
BBBS
Monday, February 22, 2016
Sunday, February 21, 2016
2/22/16
Strength: back squat
Find a 1rm
BBC: 2 clean (full) & jerk
EMOTM 8
**work up to a heavy double
Conditioning:
250m row
10 hang cleans 115/85
10 burpees
10 hang cleans 115/85
10 burpees
250m row
Rest 6mins X 3
Gymnastics endurance:
EMOTM 10
Even: 5 muscle-ups
Odd: 50 dubs
Saturday, February 20, 2016
2/20/16
Conditioning:
0-15:00
2000m row
100 dubs
50 handstand
15-25:00
Find a 3rm T&G power clean
*you must start each attempt with 5 burpees over bar
25-30:00
Rest
30:00-
Helen
3 rounds
400m run
21 KB swings 55/35
12 pull-ups
Thursday, February 18, 2016
2/18/16
The Strength: back squat
Deload
Conditioning:
5 rounds
10 push jerks 165/110
5 bar muscle ups
Rest 3 min
For time:
100 burpees
Midline
4x25 GHD sit-ups
Tuesday, February 16, 2016
2/17/16
BBC: SNATCH
EOMOTM 20
1 high hang snatch + 1 snatch 75-80% 1rm
Conditioning:
100 double-unders
15-12-9
OHS 135/95
Burpee over bar
100 double-unders
15-12-9
Wallballs 30/20
KB swings 70/53
100 double-unders
15-12-9
Air bike/row
GHD sit-ups
Monday, February 15, 2016
2/16/16
Strength: bench press
5x5@ 85%
Conditioning:
AMRAP 12
5 clean and jerk 155/105
10 TTB
15 box jump overs 24/20"
Gymnastics:
EMOTM 7
10 cal row
7 HSPUs
Both movements each min.
Sunday, February 14, 2016
2/15/16
Strength: back squat
Deload
BBC: full cleans
EMOTM 12
Min 1-3: 4@ 185/120 lbs
Min 4-6: 3@ 205/135 lbs
Min 7-9: 2@ 235/150 lbs
Min 10-12: 1@ 265/175 lbs
Conditioning:
21-15-9
Calories air bike
Thrusters 95/65
CTB pull-ups
Midline
4x25 GHD sit-ups
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