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front squat

5x5

90-95-100-105(3)-100

weightes pull ups

20kg x 5 

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am

bench dropset spotted

3rounds of

5 @ 100

5 @ 80

5 @ 60

pm

battle rope

3 rounds

0:20 alternate hands

0:20 double swing

rest as needed

then-

sprint 700m x 2

rest as needed

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olylift

emotm 3 heavy hang clean 80kg

10min

then

75m sprint x5

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conditioning

hardcore max

squat

high rep

8@60kg

8@80kg

2x8 @100kg

10@100kg

leg press

12-10-8-6

walk lunge 20steps

leg extention

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arms day

bicep curl 3x12

bicep hammer 3x12

ez bar bicep curl 7x12

tricep

pull down 3x12

press down 3x12

db skullcrusher 7x12

wod

3 rounds

300m sprint

30 kb swing 20kg

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presses

8reps or failure

25kg x 3sets

45kgx  4sets

50kg x 2set

then-

bodybuilding

pull ups 4x8

machine lat row superset barbell narrow row

inverted row with back extention

conditioning-

650m x2

(2:42)

100m~

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keng mei wod

machine press 3x10

3 rounds

partner a battle rop

partner b 30 goblet squat 20/8

then-

20 walking lunges

20/16kg

pm wod

front squat

3x8 @90kg

wod 1- 

5 rounds

10 ring dips

15 box jumps 22"

wod 2-

3 rounds 

treadmill sprint 150m

30 air squat

rest as needed between rounds

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tabata 0:20/0:10

squat

push ups

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olylift

emotm for 10min

3 hang cleans 80kg

rest and 

emotm for 10min

5 hang snatch 50kg

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squat

4x8 (c) 100kg

wod

7min amrap

25du

15 pull ups

 3r + 25+3

8min amrap

12 kb swing

10 burpees

4r

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bench press

5x3 (p)

100-105-110-115(2)-115(2)

3x8 (c) @70kg

incline till failure x3

cable

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reebok one challenge 2014

20.5km run with 15 obstacle

3 hours

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conditioning

du warmup

row interval 0:30/0:30

10 interval

finish with

10min cycle (5km)

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bench

5x5 constant 80%

(100kg)

incline

ring dips

conditioning

emotm for 10 min

5 hang cleans 70kg

then-

3 rounds of sled pull

football field. 

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squat

backsquat 5x5 constant 110kg

lat pull down after each set 10

lunges

calf

extention

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du warmup

endurance

20min amrap

10 benchpress 90kg

10 strict pull ups

10 du

4r+2

for 20min

max distance farmers walk 50kg each hand

10 burpees upon each drop.

back exercise

upper back

inverted row

bicep curl

pull ups

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CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of: 
Row 750m 
50 Double Unders 
21 KB Swings, 20kg

then-

front squat

5x5 (c) @90kg

10 burpees after every round

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crossfit wod

for time

100 du

20 deadlift 100kg

20 pull ups

20 thrusters 40kg

20 burpees

200m run

13:52

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3 min amrap du

102 reps

row interval 0:30/0:30

5 intervals @ 1:29~1:36

strength

front squat

5 x5

80kg

80kg

85kg

90kg

100kg

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double unders 3min

then-

amrap 8mins of

7 back squat 100kg

7 ctb pull ups

 

4r

then-

7min amrap

5 hang cleans 70kg

7 bar facing burpees

5r+2

strength

bench

4x 5

60-80-100-105

incline

cable