PROGRAMMING WEEK OF 11/28/16

Monday 11/28/16 Strength: CLEAN + JERK 5 x 1 @ 82% + 5# *Must hit 4/5 attempts in order to increase weight next week. WOD: 2RFT of: 30 Snatches (75/55) 50 Wall Balls (20/14) 80 Double-Unders Tuesday 11/29/16 Strength: BACK SQUAT Work up to 90%, then drop 20# for 2 x 5...

PROGRAMMING WEEK OF 11/21/16

Monday 11/21/16 Strength: CLEAN + JERK 5 x 1 @ 82% *Must hit 4/5 attempts in order to increase weight next week. WOD: For time: 500m Row 40 Wall Balls (20/14) 30 Box Jump-overs (24/20) 20 Push Press (135/95) 10 C2B Tuesday 11/22/16 Strength: BACK SQUAT Work up to 90%,...

PROGRAMMING WEEK OF 11/14/16

Monday 11/14/16 Strength: BACK SQUAT 4 x 5 @ 72% + 30# WOD: 2016 Lift Off 15 Minute AMRAP of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Tuesday 11/15/16 Strength: 1RM SNATCH WOD: 4RFT of: 400m Run 40m Lunges 40 Air Squats 40m Bear Crawl...

PROGRAMMING WEEK OF 11/07/16

Monday 11/07/16 Strength: BACK SQUAT 4 x 5 @ 72% + 20# WOD: FOR TIME: 15-10-5 of: Hang Squat Snatches (95/65) Bar-facing Burpees Wall Ball Sit-ups (20/14) *2 Rope Climbs between each round Tuesday 11/08/16 Strength: TOROKHITY SNATCH COMPLEX 1 SNATCH + 1 SNATCH BALANCE...