PROGRAMMING WEEK OF 8/29/16

Monday 8/29/16 Strength: PAUSE FRONT SQUAT (3 SEC PAUSE) 4 X 2 @ 75% WOD: 5 RFT of: 200m Run 10 C2B 5 Power Snatches (95/65) 5 OHS Tuesday 8/30/16 Strength: SNATCH 8 x 1 @ 82% *You MUST hit all 8 reps to be able to add weight next week WOD: 11 Minute AMRAP of: 20 Wall...

PROGRAMMING WEEK OF 8/22/16

Monday 8/22/16 Strength: FRONT SQUAT + JERK 4 x (1+2) @ 70% + 15lbs of C+J WOD: 600m Run 20 Hang KB Snatch (53/35) 400m Run 30 Russ-ican KBS (53/35) 200m Run 40 Goblet Squats Tuesday 8/23/16 Strength: ONE REP MAX CLEAN WOD: TABATA YOUR MAMA of: Thrusters (75/55) Rest...

PROGRAMMING WEEK OF 8/15/16

Monday 8/15/16 Strength: FRONT SQUAT + JERK 4 x (1+2) @ 70% + 10lbs of C+J WOD: World’s Worst Wall Ball WOD… Ever 4 Rounds, with a Wall Ball of: 400m Run 30 Wall Ball Shots 20 Push Ups 10 Sit Ups Tuesday 8/16/16 Strength: CLEAN 5 x 1 @ 95% WOD: 10 Minute AMRAP of: 5...

PROGRAMMING WEEK OF 8/8/16

Monday 8/8/16 Strength: FRONT SQUAT + JERK 4 x (1+2) @ 70% + 5lbs of C+J WOD: TABATA Your MAMA Calorie Row Hollow Rocks/Sit-ups Reverse Lunges Double Unders Tuesday 8/9/16 Strength: CLEAN 4 x 2 @ 90% WOD: 4 x 3 Min AMRAP (1 minute break between each) of: 3 Power...

August 2016 – Natalie Brogan

 Let’s talk beauty this month. All relative, right? Beauty can be found in many things: nature, looks, a situation, your faith in Him. It’s all around us. And it’s all based on YOUR perception of it: “Hey, I think you’re pretty.” “This flower is gorgeous.” “Your dress...