PROGRAMMING WEEK OF 10/30/17

Monday 10/30/17 Strength: BACK SQUATS 4 x 5 @ 72% WOD: Competition: The TP: 30 Thrusters (115/75) 10 Pull-ups 20 Thrusters 20 Pull-ups 10 Thrusters 30 Pull-ups Performance: The TP: 30 Thrusters (95/65) 10 Pull-ups 20 Thrusters 20 Pull-ups 10 Thrusters 30 Pull-ups...

PROGRAMMING WEEK OF 10/23/17

Monday 10/23/17 Strength: 1 REP MAX: DEADLIFT WOD: Competition: 15 Mins of: 0-3 Min: 400m Run, then max effort Pull-ups 3-4 Min: Rest 4-7 Min: 400m Run, then max effort Clean & Jerk (155/105) 7-8 Min: Rest 8-11 Min: 400m Run, then max effort Pull-ups 11-12 Min:...

PROGRAMMING WEEK OF 10/16/17

Monday 10/16/17 Strength: POWER CLEAN + HANG SQ CLEAN + PUSH JERK 4 x (1+1+1) @ 60% + 1RM CLEAN + 15lbs WOD: Competition: 4RFT of: 400m Run 50 x Walking Lunges Performance: 4RFT of: 400m Run 40 x Walking Lunges Fitness: 4RFT of: 400m Run 30 x Walking Lunges Tuesday...

PROGRAMMING WEEK OF 10/02/17

Monday 10/02/17 Strength: POWER CLEAN + HANG SQ CLEAN + PUSH JERK 4 x (1+1+1) @ 60% of 1RM CLEAN + 5lbs WOD: Competition: 3 RFT of: 30 Hang Power Cleans (95/65) 30 Front Squat 30 Push Press *Every time you drop the bar = push-ups (10/7) Performance: 3 RFT of: 30 Hang...