Monday 05/01/17 Strength: BACK SQUATS 4 x 8 @ 65% + 30lbs WOD: 2RFT of: 20 Cal Row 30 Burpees 20 V-Ups 30 Russican KBS (53/35) 20 HRPU Tuesday 05/02/17 Strength: HALT CLEANS (3 SEC PAUSE) 5 x 2 @ 75% of Clean + 15lbs WOD: 12 Minute AMRAP of: 1 Rope Climb 10 HSPU (45#...

PROGRAMMING WEEK OF 04/24/17

Monday 04/24/17 Strength: BACK SQUATS 4 x 8 @ 65% + 20lbs WOD: 4RFT of: 10 T2B 20 WB (20/14) 40 DUs Tuesday 04/25/17 Strength: HALT CLEANS (3 SEC PAUSE) 5 x 2 @ 75% of Clean + 10lbs WOD: 18 Minute AMRAP of: 30 Air Squats 10 Power Cleans (135/95) 10 Pull-Ups *We did...

PROGRAMMING WEEK OF 04/17/17

Monday 04/17/17 Strength: BACK SQUATS 4 x 8 @ 65% + 10lbs WOD: 32 HOKIES WOD “We Will Prevail” 7 RFT of 4 Squat Clean + Jerk (135/95) 16 Deadlifts 32 Double-Unders Tuesday 04/18/17 Strength: HALT CLEANS (3 SEC PAUSE) 5 x 2 @ 75% of Clean + 5lbs WOD: GOBBLE GOBBLE 7...

PROGRAMMING WEEK OF 04/10/17

Monday 04/10/17 Strength: BACK SQUATS 4 x 8 @ 65% WOD: POSH BUG Tuesday 04/11/17 Strength: HALT CLEANS (3 SEC PAUSE) 5 x 2 @ 75% of Clean WOD: MACEY BUG Wednesday 04/12/17 EWOD Thursday 04/13/17 Strength: HIGH HANG SNATCH 5 x 2 @ 60% WOD: OLD MAN TURTLE Friday...

PROGRAMMING WEEK OF 04/03/17

Monday 04/03/17 Strength: CLEAN 4 x 3 @ 70% + 30lbs WOD: 12 Minute AMRAP of: 1 Rope Climb 5 HSPU 20 Walking Lunges with DB on Chest (50/35) 40 DU Tuesday 04/04/17 Strength: BACK SQUAT 1 Rep Max WOD: 5-10-15-20-25 Squat Snatches (75/55) Burpees Over Bar Wednesday...