PROGRAMMING WEEK OF 05/29/17

Tuesday 05/30/17 Strength: BENCH PRESS 4 x 6 @ 70% + 30lbs 21s 2 x 21s + 15lbs WOD: Competition: 3 Rounds of 30 Wall Balls (20/14) 15 Burpees over Bar Rest until Min 14 Then, 2 Min Max Effort of: STOH (135/95) Performance: 3 Rounds of 30 Wall Balls (20/14) 15 Burpees...

PROGRAMMING WEEK OF 05/22/17

Monday 05/22/17 Strength: CHINESE SNATCH PULL + HANG SNATCH 5 x 3 @ 70% + 10lbs WOD: Competition: 16 Min AMRAP of: 20 Burpee Box Jumps (24/20) 20 Hang Power Cleans (135/95) 20 Sit Ups Performance: 16 Min AMRAP of: 20 Burpee Box Jumps (24/20) 20 Hang Power Cleans...

PROGRAMMING WEEK OF 05/15/17

Monday 05/15/17 Strength: CHINESE SNATCH PULL + HANG SNATCH 5 x 3 @ 70% + 5lbs WOD: Fight Gone Bad Tuesday 05/16/17 Strength: BENCH PRESS 4 x 6 @ 70% + 10lbs 21s 2 x 21s + 5lbs WOD: 14 Minute AMRAP of: 10 Squat C+J (95/65) 20 T2B 10 Squat C+J (135/95) 15 T2B 10 Squat...

PROGRAMMING WEEK OF 05/08/17

Monday 05/08/17 Strength: CHINESE SNATCH PULL + HANG SNATCH 5 x 3 @ 70% WOD: E4MOM (20 min): 400m Run 1 rope climb Max Effort Pull-ups/Push-ups/Pull/Push/Pull etc. Tuesday 05/09/17 Strength: BENCH PRESS 4 x 6 @ 70% 21s 2 x 21s WOD: For Time: 100 DU (300 Singles) 50...