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2/18/2016

EMOTM, Alternating Minutes X 10

Strict Press 5X5 at 80% of 5 RM

10 Medicine Ball Plyometric Push-Ups

WOD:

5 Rounds for Time (15 min cap)

7 FSQ (165/105)

400 m run

 

rest 5 min

 

Tabata :20/:10 X 8

side rotation slams using slam balls (30/20)

  • switch sides each interval

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2/17/2016

EMOTM, Alternating Minutes X 10

FSQ 5X3 at 80% of 3 RM

HS hold with touches for 30 sec or HS Hold

 

Every :45 sec for 15 interval

1 HPSN/1 SN

 

Use three min to set bar up for:

 

Isabel +1 (10 min cap)

30 SN for time (135/95)

every time you drop the bar, you add a rep to your total

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2/16/2016

Strength:

EMOTM, Alternating Minutes X 10

Push Press 5X10 at 60% of 2 RM

 

WOD:

14 min cap

 

10 rounds

30 double unders

10 American KB swings (53/35)

10 burpees

 

rest 5 min

 

Tabata :20/:10 X 8

Toe to bar

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2/15/2016

Strength:

EMOTM, Alternating Minutes X 10

BSQ 5X8 at 65% of 2 RM

10 ball slams HAP

 

WOD:

Prison Rules

14 PCL & J

EMOM X 4 (Rx+ 95/65)(Rx 75/55)

 

rest 5 min

 

OTM X 10

10 WB (Rx+ 30/20) (Rx 20/14)

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2/15/2016

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2/14/2016

Strength:

EMOTM, Alternating Minutes X 10

Push Jerk 5X5 at 80% of 5 RM

8 KB rows each side HAP

 

WOD:

“Cindy” from 10/21/14

20 min AMRAP

5 pull ups

10 push ups

15 air squats

 

or

 

“Mary”

AMRAP in 20 minutes of:

  • 5 HSPU
  • 10 Pistol squats

• 15 Pull-ups

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2/12/2016

Strength:

EMOTM, Alternating Minutes X 10

Bench 5X5 at 80% of 5 RM

8-10 rotational side wall slams each side (30/20)

 

WOD:

Prison Rules – every 30 sec for 4 min

Every :30 sec for 8 intervals

7 Thrusters (Rx+ 95/65) (Rx 75/55)

56 reps total

 

5 min warm up SN movement

then:

6 min to do:

3 attempts to establish 3 rm HSN (squat)

 

then:
1 K Row for time

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2/10/2016

Strength:

EMOTM, Alternating Minutes X 10

DL 5X10 at 60% of 2 RM

8 barbell rollouts or 30 sec

 

WOD:

14 min AMRAP

1 alternating KB PCL and press (Rx+ = 71/53, Rx = 53/35, 50+ = 35/25) (R/L = 1)

1 pull up

2 alternating KB PCL and presses (4 total reps) (do all reps on one side before switching)

2 pull ups

3 alternating KB PCL and press

3 pull ups

go up by 1 until time limit

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2/9/2016

Warm Up:

Put 65/55 on bar

 

5 PSN

5 OHS

5 BSQ

5 Good mornings

5 bent over rows

Complete round and rest 1 min

4 rounds

 

Strength:

EMOTM, Alternating Minutes X 10

Strict Press 5X8 at 65% of 2 RM

10 Russian KB swings HAP or 30 sec

 

WOD:

Continuous clock for 17 min

Every :30 for 10 min

1 PCL/1 CL go to HAP

 

When clock hits 10 complete

7 min AMRAP

3 bar muscle ups (scale: if you can do unassisted dip and CTB pull up, do bar mu progressions, if not do 3 negatives)

6 DL using your final weight

9 burpee over bar

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2/9/2016

Strength:

EMOTM, Alternating Minutes X 10

OHS 5X3 at 80% of 3 RM

8 one-armed KB bench press (use benches or boxes) each side

 

WOD:

Open 11.1 and 14.1

Complete as many rounds and reps as possible in 10 minutes of:

  • 30 Double-unders
  • 15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)

 

rest 5 min

 

2 min AMRAP

Reverse V-up using rower seats

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