PROGRAMMING WEEK OF 11/27/17

Monday 11/27/17 Strength: BACK SQUAT Work to 90%, then 2 x 5 @ 90% – 45lbs WOD: Competition: 20 Min AMRAP of 400m Run 10 Hang Power Snatches (95/65) 5 HSPU (Blue Mat) 10 Power Cleans (95/65) Performance: 20 Min AMRAP of 400m Run 10 Hang Power Snatches (75/55) 5...

PROGRAMMING WEEK OF 11/20/17

Monday 11/20/17 Strength: 1 REP MAX BACK SQUAT WOD: Competition: 10 Rounds for time of: 30 Double Unders 5 C2B 5 Push Press (115/85) Performance: 10 Rounds for time of: 20 Double Unders 5 Pull-ups 5 Push Press (95/65) Fitness: 10 Rounds for time of: 30 Singles 5 Ring...

PROGRAMMING WEEK OF 11/13/17

Monday 11/13/17 Strength: BACK SQUATS 4 x 5 @ 72% + 20 lbs WOD: Competition: 16 Min AMRAP of: 30 DU 8 Thrusters (95/65) 1 Legless Rope Climb Performance: 16 Min AMRAP of: 30 DU 8 Thrusters (95/65) 1 Rope Climb Fitness: 16 Min AMRAP of: 50 Singles 8 Thrusters (75/55) 2...

PROGRAMMING WEEK OF 11/06/17

Monday 11/06/17 WOD: THE HOT TODDY Competition: 2 MIN MAX WAITERS CARRY (53/35) (1 LENGTH = 10 POINTS) 2 MIN MAX WALKING WEIGHED LUNGES (53/35) 1 LENGTH = 10 POINTS 2 MIN MAX EFFORT 5 PULL UPS/10 PUSH UPS 2 MINUTES MAX BURPEES 2 MIN MAX EFFORT PUSH PRESS (ALTERNATE...