PROGRAMMING WEEK OF 10/31/16

Monday 10/31/16 – HAPPY HALLOWEEN! Strength: BACK SQUAT 4 x 5 @ 72% + 10# WOD: “Freddy Krueger” FOR TIME: 500m Row Buy in, then: 21-15-9 Deadlifts (225/155) 9-15-21 C2B Tuesday 11/01/16 Strength: TOROKHITY SNATCH COMPLEX 1 SNATCH + 1 SNATCH BALANCE + 1 OHS 4 x 1...

PROGRAMMING WEEK OF 10/24/16

Monday 10/24/16 Strength: BACK SQUAT 4 x 5 @ 72% WOD: 16 Minute AMRAP of: 20 T2B 20 KB Hang C+J (53/35) 20 Russican KBS 60 DU Tuesday 10/25/16 Strength: TOROKHITY SNATCH COMPLEX 1 SNATCH + 1 SNATCH BALANCE + 1 OHS 4 x 1 @ 80% WOD: 9 Minute Ascending AMRAP of: 3 Wall...

PROGRAMMING WEEK OF 10/17/16

Monday 10/17/16 Strength: 1 REP MAX BACK SQUAT WOD: 13 Minute Ascending AMRAP: 5 STOH (115/85) 10 PULL UPS 1 ROPE CLIMBS 10 STOH 20 PULL UPS 2 ROPE CLIMBS 20 STOH 40 PULL UPS 4 ROPE CLIMBS 40 STOH 80 PULL UPS 8 ROPE CLIMBS Tuesday 10/18/16 Strength: TALL JERK 5 x 3 @...

PROGRAMMING WEEK OF 10/10/16

Monday 10/10/16 Strength: BACK SQUAT Work up to 90% of 1RM Drop 10#, 1 set Max Effort Reps WOD: 10 Minute AMRAP of: 8 1-Arm KB Snatches (53/35) 8 Push-Ups 8 Box Jumps (20/24) Tuesday 10/11/16 Strength: TALL JERK 5 x 3 @ 55% + 10lbs of 1RM C+J WOD: 18 min EMOM: 45 sec...