PROGRAMMING WEEK OF 07/31/17

Monday 07/31/17 Strength: BACK SQUAT 3 x 8 @ 65% WOD: Competition: Partner WOD (partner completes full round before other partner begins) 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95) 100m Run Performance: Partner WOD (partner completes full round before other partner...

PROGRAMMING WEEK OF 07/24/2017

Monday 07/24/17 Strength: WORK UP TO HEAVY SINGLE BACK SQUAT WOD: Competition: 3RFT of: 50 DU 40 Push-ups 30 Pull-ups Performance: 3RFT of: 40 DU 25 Push-ups 15 Pull-ups Fitness: 3RFT of: 70 Single Unders 30 Push-ups on Box 15 Ring Rows Tuesday 07/25/17 Strength: HALT...

PROGRAMMING WEEK OF 07/17/17

Monday 07/17/17 Strength: 12 Mins to find: 1 REP MAX COMPLEX 1 POWER CLEAN + 1 FRONT SQUAT + 1 PUSH JERK WOD: Competition: 7 Minute AMRAP of: 6 OHS (95/65) 6 C2B 200m Run Rest 2 Min 7 Minute AMRAP of: 6 DB Goblet Walking Lunge (50/35) 6 DB Power Snatches 200m Run...

PROGRAMMING WEEK OF 07/10/17

Monday 07/10/17 WOD: Competition: 45 Min AMRAP of: 800m Run 10 Deadlifts (315/210) 800m Run 50 Sit-ups Performance: 45 Min AMRAP of: 800m Run 10 Deadlifts (255/155) 800m Run 50 Sit-ups Fitness: 45 Min AMRAP of: 800m Run 10 Deadlifts (155/95) 800m Run 30 Sit-ups...

PROGRAMMING WEEK OF 07/03/17

Monday 07/03/17 Strength: FRONT SQUAT 4 x 3 @ 65% WOD: Competition: 14 Min AMRAP of: Push-Ups (14/10) 14 T2B Performance: 14 Min AMRAP of: Push-Ups (14/10) 14 Knees to Elbow Fitness: 14 Min AMRAP of: Box Push-Ups (14/10) 14 AbMat Situps Tuesday 07/04/17 HAPPY 4TH OF...