Tuesday, August 20 2019 

Strength: Back Squat

65% x 3 reps

75% x 3 reps

85% x 3 reps

•20 Russian KB Swings in between sets 

WOD: EMOM 16

1) 12/9 Cal Bike

2) 12 Toes to Bar 

3) Squat Cleans (Climbing)

4) Rest

3 Squat Cleans

2 Squat Cleans

1 Squat Cleans

** Squat Cleans are the focus so go HEAVY!!

Wednesday, August 7 2019 

Strength: Back Squat 

65% x 5 reps

75% x 3 reps

85% x 1 rep

95 x 1 rep

100%+ x 1 rep

WOD: AMRAP 3

6 Cal Bike 

6 Front Rack Lunges 115/75

AMRAP 3

6 Push-ups

6 Front Squats 115/75

AMRAP 3 

6 Cal Bike 

6 Front Rack Lunges 115/75

AMRAP 3

6 Push-ups

6 Front Squats 115/75

Rest 1 minute between each AMRAP

Tuesday, July 30 2019 

Strength/Skill: EMOM 20
1) 5-7 Strict HSPU (ADV: add a deficit) 
2) 3 Deadlifts 70-75%

WOD: AMRAP 15 
50 Double-Unders
5 Hang Power Cleans 135/95
12 Burpees

Round 2: 155/105
Round 3: 165/110
Round 4: 175/115
Round 5: 185/120
Round 6: 195/125
Round 7: 205/130