7/31/15

Back Squat
3 x 8 Build to 8RM
5 Rounds
10 Curtis P @ 60%, 70% or 80% of Body W.
40 Double Unders

7/30/15

12 x :20 sec hold
Alternate between hollow body/Dip support
EMOTM 15 – Snatch
Min 1: 2 @ 70%
Min 2: 1 @ 75%
Min 3: 1 @ 80%
Repeat x 5

7/29/15

Shoulder Press
3 x 8 – Build to 8RM
For time:
100 Sit ups
Then:
3 Rounds
250m Run
20 Plyo-Push Ups

7/28/15

12 x :20 sec hold
Alternate between hollow body/Dip support
AMRAP 16
30 Wallballs (20/14)
20 KBS (53/35)
10 BBJO
5 Muscle Ups or Ring Dips

7/27/15

Deadlift
3 x 8 – build to 8RM
21, 15, 9
Clean & Jerk (95/65)
TTB

 

7/24/15

Back Squat
3 x 10 – Build to 10RM
AMRAP 9
5 – Strict HSPU
5 – Strict Pull Ups
5 – Ring Dips

7/23/15

12 x :20 sec hold
Alternate between hollow body/Dip support
EMOTM 15 – Snatch
Min 1: 3 @ 65%
Min 2: 2 @ 70%
Min 3: 1 @ 75%
Repeat x 5

7/22/15

Shoulder Press
3 x 10 – Build to 10RM
3 Rounds
5 – Hang Power Cleans (185/125)
5 – Box Jumps (30/24)
400m Run
 3 Rounds
10 – Deadlifts (205/135)
10 – Box Jumps (24/20)

7/21/15

12 x :20 sec hold
Alternate between hollow body/Dip support
For time:
50 Double Unders
25 Push Press (115/80)
50 Double Unders
25 TTB
100 Double Unders
50 Push Ups
100 Double Unders
50 Back Squat (115/80)

7/20/15

Deadlift
3 x 10 – build to 10RM
22-18-14-10-6
Wallballs
Pull Ups
Time Cap: 12 mins

7/17/15

Back Squat
4 x 5 – Build to 5RM
4 Rounds
250m Run
8 HSPU
10 Box Jumps
12 TTB

7/16/15

12 x :20 second hold

Alternate between  hollow body hold and dip support

 

EMOTM12

Snatch

Min 1: 1 @ 70%

Min 2: 1 @ 80%

Min 3: 1 @ 90%

Repeat x 4

7/15/15

 

Shoulder Press
4 x 5 – Build to 5RM
AMRAP 15
5 Bar Facing Burpees
3 Power Cleans (205/140)
1 Rope Climb

7/14/15

12 x :20 sec hold
Alternate between hollow body/Dip support
Every 2 Minutes for 8 sets
2 cycles of heavy Bear Complex
10 C2B Pull Ups

7/13/15

Deadlift
4 x 5 – build to 5RM
AMRAP 12
50 Double Unders
40 Push Ups
30 Wallballs
20 Sit Ups

7/10/15

Back Squat
3 x 8 Build to 8RM
AMRAP 8
10 – Deadlift (135/95)
8 – Pull Ups
6 – Push Jerk

7/9/15

12 x :20 sec hold
Alternate between hollow body/Dip support
EMOTM  12 – Snatch
Min 1: 2 @ 70%
Min 2: 2 @ 75%
Min 3: 2 @ 80%
Repeat x 4

7/8/15

Shoulder Press
3 x 8 – Build to 8RM
7 RFT
7 – KBS (70/53)
7 – BBJO

7/7/15

12 x :20 sec hold
Alternate between hollow body/Dip support
AMRAP 14
8 TTB
5 Front Squats (155/105)
6 C2B Pull Ups
5 Front Squats
4 Bar Muscle Ups
5 Front Squats

7/6/15

Deadlift
3 x 8 – build to 8RM
3 RFT
9, 7, 5
Wallballs
Hang Power Cleans (115/85)
100m Sled Pull**
**Complete 100m sled pull after
set of 9, 7, 5.

7/3/15

Back Squat
3 x 10 – Build to 10RM
AMRAP 12
250m Run
12 KBS
12 Pull Ups

7/2/15

12 x :20 sec hold
Alternate between hollow body/Dip support
EMOTM  12 – Snatch
Min 1: 3 @ 65%
Min 2: 2 @ 75%
Min 3: 1 @ 85%
Repeat x 4

7/1/15

Shoulder Press
3 x 10 – Build to 10RM
For time:
50 Wallballs
20 Box Jumps
50 TTB
20 Box Jumps
50 Wallballs

6/30/15

12 x :20 sec hold
Alternate between hollow body/Dip support
AMRAP 14
6 – Power Cleans (135/95)
12 – Burpees
24 – Double Unders

6/29/15

Deadlift
3 x 10 – build to 10RM
12 – 9 -6 – 9 -12
Chest to Bar Pull Ups
Thrusters (115/75)

6/25/15

Find 1RM Front Squat OR 1RM Back Squat

6/24/15

Find 1RM Power Clean
AMRAP 4
30 Double Unders
20 Deadlifts (115/75)
10 Push Press
Rest 2 mins then repeat

6/23/15

1RM Push Press
Ladder 9
3, 6, 9, 12, 15, etc…
TTB
Wallballs (20/14)