Wednesday 05/25/2021

Strength
Back Squat 
5-4-3-4-3-2

*Start Moderate build to Heavy. Wave loading.

WOD
3 ROUNDS FOR TIME
20 DB Front Squats 50#/35#
20 Hand Release Push-Ups

Friday 05/07/2021

Strength
Back Squat*
1x5 @ 70%
1x5 @ 75% 
3x5 @ 80%
*Base percentages off 5-Rep Heavy.

WOD
AMRAP x 12 MINUTES 
4-6-8-10 and so on...
Wall Balls 20#/14#
Hand Release Push-Ups 
Toes to Bar 

(Score is Reps)

Thursday 04/15/2021

Strength
Push Press**
3x5 @ 50%
2x5 @ 60%

*Base percentages off 5-Rep Heavy.  
**Complete 8/8 KB Upright Row after Each Set.

WOD
AMRAP x 15 MINUTES* 
10 Hand Release Push-Ups 
15 Slam Balls 30#/20#
20 Russian KB Swings 55#/35#

*Every 1:30 including 0:00 complete 5 Push Press 135#/95#
(Score is Rounds + Reps)

Friday 02/19/2021

WOD
AMRAP x 15 MINUTES
5-10-15-20...and so on
Wall Balls 20#/14#
DB Hang Muscle Cleans 35#/20#
Hand Release Push-Ups

(Score is Rounds + Reps)