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Friday, August 30 2019 

Strength: TABATA

1) Band Pull Downs 

2) Banded Bicep Curls 

3) Plate Sit-ups 

4) DB Skull Crushers 

WOD: For Time 

50-40-30-20-10

Push Press 95/65

15 Russian KB Swings 70/53

10-20-30-40-50

Front Squat 95/65

Round 1: 50 Push Press, 15 Russian KB Swings, 10 Front Squats 

Round 2: 40 Push Press, 15 Russian KB Swings, 20 Front Squats 

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Wednesday, August 28 2019 

Strength: Pick one of the complexes, 5 Sets of 1-1-1

1) 3 Position Snatch 

•High Hang

•Above the knee 

•Floor 

2)1 Power Snatch or Squat Snatch + 1 Snatch Balance + 2 Overhead squat 

WOD: AMRAP 3

3 Hang Power Cleans 135/95

6 Push-ups

9 Air Squats 

*Rest 1 minute, repeat 4 rounds

*Start the next AMRAP where you left off

AMRAP 2: 145/100

AMRAP 3: 155/105

AMRAP 4: 165/110

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Tuesday, August 27 2019 

Strength: 5 Sets 

Close Grip Bench Press x 6-8 reps

Immediately into 

Deadlift x 6-8 reps (3 seconds up, 3 seconds down, NO FAST REPS) 

Immediately into 

2 minute Max Cal Row 

Rest for 2 minutes after each set. Your score is the lowest number of calories row of all 5 rounds. 

WOD: TABATA 

Russian Twist 

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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!!