PROGRAMMING WEEK OF 12/25/17

Monday 12/25/17 Merry Christmas! Tuesday 12/26/17 Strength: CLEAN COMPLEX 1 Squat Clean + 2 Front Squats + 3 Thrusters 5 x 1 @ 65% + 5lbs of C+J WOD: Competition: 17 Min AMRAP of 10 Box Jumps (30/24) 15 Single Arm DB OHS (50/35) 20 Sit-ups Performance: 17 Min AMRAP of...

PROGRAMMING WEEK OF 12/18/17

Monday 12/18/17 Strength: CLEAN COMPLEX 1 Squat Clean + 2 Front Squats + 3 Thrusters 5 x 1 @ 65% of C+J WOD: Competition: GRACE with a Twist 50 DU Buy in, then 10 Reps (135/95) 50 DU 10 Reps 50 DU 10 Reps 50 DU Cash out Performance: GRACE with a Twist 30 DU Buy in,...

PROGRAMMING WEEK OF 12/11/17

Monday 12/11/17 Strength: STRICT PRESS WITH PULL-UPS 3 x 3 + Max Effort *Work at 35% of C+J for women, 50% for men + 20 lbs WOD: Competition: 20 Min Ascending AMRAP (2, 4, 6, 8…) of: Shuttle Sprints USA KBS (53/35) Burpees Performance: 20 Min Ascending AMRAP (2, 4, 6,...

PROGRAMMING WEEK OF 12/04/17

Monday 12/04/17 Strength: STRICT PRESS WITH PULL-UPS 3 x 3 + Max Effort *Work at 35% of C+J for women, 50% for men + 10 lbs WOD: Competition: 0-5:00 min 800m Run, then Max Effort C+J (115/85) 7-11:00 min 600m Run, then Max Effort Power Snatches (115/85) 13-16:00 min...