PROGRAMMING WEEK OF 08/28/17

Monday 08/28/17 Strength: ROPE CLIMB TECHNIQUE WOD: Competition: 4 Rounds of: 2 Legless Rope Climbs 15 Burpee Box Jumps (24/20) Rest 3 Minutes 4 Rounds: 10 HSPU (25# Plates) 200m Run Rest 2 Minutes 30 Deadlifts (225/145) Performance: 4 Rounds of: 2 Rope Climbs 15...

PROGRAMMING WEEK OF 08/21/17

Monday 08/21/17 Strength: BACK SQUAT 3 x 8 @ 65% + 30 lbs WOD: Competition: CINDY 20 Minutes of: 5 Pull-ups 10 Push-ups 15 Air Squats Performance: CINDY 20 Minutes of: 5 Ring Rows 10 Push-ups 15 Air Squats Fitness: CINDY 20 Minutes of: 5 Ring Rows 10 Box Push-ups 15...

PROGRAMMING WEEK OF 08/14/17

Monday 08/14/17 Strength: BACK SQUAT 3 x 8 @ 65% + 20 lbs WOD: Competition: 12 Minutes Total Time of: BUY IN: 100 SINGLE unders 1 Mile Run THEN, with remaining time, AMRAP of: 5 Chin-ups (underhand grip) 10 Ring Push-ups *Score = Total Reps Performance: 12 Minutes...

PROGRAMMING WEEK OF 08/07/17

Monday 08/07/17 Strength: BACK SQUAT 3 x 8 @ 65% + 10 lbs WOD: Competition: Filthy 40 For time 40 Squats 40 Sit-ups 40 Lunges 40 Push Press (95/65) 40 T2B 40 Step Ups (24/20) 40 Cal Row 40 Pull-ups E4MOM – 40 DU Performance: Filthy 40 For time 30 Squats 30 Sit-ups 30...