PROGRAMMING WEEK OF 09/25/17

Monday 09/25/17 Strength: POWER CLEAN + HANG SQ CLEAN + PUSH JERK 4 x (1+1+1) @ 60% + 1RM CLEAN WOD: Competition: 100 Thrusters for Time (95/65) *Every time bar is lowered below the shoulders = 1 Rope Climb Performance: 80 Thrusters for Time (95/65) *Every time bar is...

PROGRAMMING WEEK OF 09/18/17

Monday 09/18/17 Strength: HSPU/HANDSTAND WALK TECHNIQUE WOD: Competition: 30 Minutes: 4 Pistols 8 USA KBS (53/35) 200m Run 10 WallBalls (20/14) Performance: 30 Minutes: 8 Goblet Squats (53/35) 8 KBS (53/35) 200m Run 10 WallBalls (20/14) Fitness: 30 Minutes: 4 Goblet...

PROGRAMMING WEEK OF 09/11/17

Monday 09/11/17 WOD: Competition: For Time: 2001 Meter Run 11 Box Jumps (30/24) 11 Thrusters (135/95) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (185/125) 11 Handstand Push-Ups 11 Kettlebell Swings (53/35) 11 Toes-to-Bar 11 Deadlifts (185/125) 11 Push Jerks (135/95)...

PROGRAMMING WEEK OF 09/04/17

Monday 09/04/17 WOD: Hurricane Harvey Relief WOD Teams of 2, 4 Rounds of: 25 Burpees 1,000m Run 4 Sets 5 Pull-ups, 10 Push-ups, 15 Air Squats Tuesday 09/05/17 Strength: CLEAN AND DOUBLE JERK 4 x (1+2) @ 70% + 5 lbs PAUSE FRONT SQUATS 4 x 2 @ 70% + 5 lbs WOD:...