PROGRAMMING WEEK OF 9/26/16

Monday 9/26/16 Strength: BACK SQUAT Work up to 90% of 1RM Drop 30#, 1 set Max Effort Reps WOD: For time: 2 Rounds: 400m Run 40 DU 15 Hang Power Cleans (135/95#) 3 Rounds: 200m Run 20 DU 9 Hang Power Cleans (135/95#) Tuesday 9/27/16 Strength: TALL JERK 5 x 3 @ 55% of...

PROGRAMMING WEEK OF 9/19/16

Monday 9/19/16 Strength: PAUSE FRONT SQUAT (3 SEC PAUSE) 4 X 2 @ 75% + 15bs WOD: 5 Mins of Rowing (Cal) 5 Mins of Push Press (115/85) *There is NO rest between exercises Score: Cals + Reps Tuesday 9/20/16 Strength: SNATCH 8 x 1 @ 82% + 15lbs *You MUST hit all 8 reps...

PROGRAMMING WEEK OF 9/12/16

Monday 9/12/16 Strength: PAUSE FRONT SQUAT (3 SEC PAUSE) 4 X 2 @ 75% + 10lbs WOD: From 0:00-3:00, 3 Rounds of: 3 Pull-Ups 6 Push-Ups 9 Air Squats From 3:00-6:00, 3 Rounds of: 4 Pull-Ups 8 Push-Ups 12 Air Squats From 6:00-9:00, 3 Rounds of: 5 Pull-Ups 10 Push-Ups 15...

PROGRAMMING WEEK OF 9/5/16

Monday 9/5/16 HAPPY LABOR DAY! Tuesday 9/616 Strength: SNATCH 8 x 1 @ 82% + 5lbs *You MUST hit all 8 reps to be able to add weight next week WOD: 20 Minute AMRAP of: 25 ft. Overhead Walking Lunge (45/35) 8 Burpees 25 ft. Overhead Walking Lunge 8 Pull-Ups Wednesday...

September 2016 – Josh Wilkinson

Every month, I write about things at the gym that make me happy. Our athletes inspire me in so many different ways – physically, emotionally, spiritually. I have often said within these articles, that the best part of being a member of Big Lick CrossFit is witnessing...