Monday, August 10, 2015
Essentials
Strength/Skill: 
Warm Up:3 Sets:
Strength: A) 5 Sets: (EMOM)
*Goal of linear progression of load each week of 510#. B) 4 Sets: (Every 2 Minutes)
*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#. Skill: 
WOD: 
A) AMRAP in 6 Minutes:
Rest 3 Minutes: B) Then Complete the number of Rounds and Reps you completed in Part A For Time: 
Additional: 

Performance
Strength/Skill: 
Warm Up:3 Sets:
Strength: A) 5 Sets: (EMOM)
*Goal of linear progression of load each week of 510#. B) 4 Sets: (Every 2 Minutes)
*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#. Skill: 
WOD: 
A) AMRAP in 6 Minutes:
Rest 3 Minutes: B) Then Complete the number of Rounds and Reps you completed in Part A For Time: 
Additional: 
Competition
Strength/Skill: 
Warm Up:3 Sets:
Strength: A) 4 Sets: (EMOM)
*Goal to increase load each week by 10+# if 70% is above240#, and 5+# if 70% is below 240#. B) 3 Sets: (Every 2 Minutes)
*Goal to increase load each week by 10+# if 60% is above 330#, and 5+# if 60% is below 330#. C) 4 Sets: (Every 90 Seconds)
Goal to increase load each week by 20+ lbs. Skill: 
WOD: 
A) AMRAP in 6 Minutes:
Rest 3 Minutes: B) Then Complete the number of Rounds and Reps you completed in Part A For Time: 
Additional: 
