PROGRAMMING WEEK OF 02/27/17

Monday 02/27/17 Strength: PAUSE BACK SQUAT (2 SEC) 4 x 2 @ 75% + 20lbs WOD: 4 Min AMRAP 4 HSPU 4 Pistols REST 4 Min AMRAP 4 Pull Ups 4 Push Ups REST 4 Min AMRAP 4 V Ups 4 Burpees REST 4 min Max Calorie Row Every 8 calories = 1 round Tuesday 02/28/17 Strength:...

PROGRAMMING WEEK OF 02/20/17

Monday 02/20/17 Strength: PAUSE BACK SQUAT (2 SEC) 4 x 2 @ 75% + 10lbs WOD: 5 RFT 200m Run 10 Power Cleans (135/95) 10 T2B Tuesday 02/21/17 Strength: SQUAT CLEANS 3 x 3 @ 80% POWER SNATCH + HANG POWER SNATCH CYCLING Set 1: 2 + 5 @ 65% + 5lbs Set 2: 3 + 7 @ 55% + 5lbs...

PROGRAMMING WEEK OF 02/13/17

Monday 02/13/17 Strength: PAUSE BACK SQUAT (2 SEC) 4 x 2 @ 75% WOD: 14.2 – Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12...

PROGRAMMING WEEK OF 02/06/17

Monday 02/06/17 Strength: BACK SQUAT 4 x 3 @ 80% + 30lbs WOD: 13 Minutes: a) 15 C+J Buy in (135/95) b) AMRAP of: 2 Rope Climbs 10 HSPU (25# Plates) 200m Run Tuesday 02/07/17 Strength: DEAD LIFT 5 x 3 @ 80% + 30lbs WOD: 3 RFT 30 Box Step ups 30 Abmat Sit-ups 30 KBS...