PROGRAMMING WEEK OF 01/29/18

Monday 01/29/18 Strength: CLEAN Work up to 90% of Clean for 1 Rep, then Drop to 60% +10# for 2 x :30 sec Max Effort HANG POWER CLEANS WOD: Competition: 14.1 10 Min AMRAP of: 30 DU 15 Power Snatches (75/55) Performance: 14.1 10 Min AMRAP of: 30 Singles 15 Power...

PROGRAMMING WEEK OF 01/22/18

Monday 01/22/18 Strength: CLEAN Work up to 90% of Clean for 1 Rep, then Drop to 60% +5# for 2 x :30 sec Max Effort HANG POWER CLEANS WOD: Competition: 10 Min AMRAP of: 24 Double Unders 12 WB (20/14) 3 Bar Muscle Ups Performance: 10 Min AMRAP of: 24 Double Unders 12 WB...

PROGRAMMING WEEK OF 01/15/18

Monday 01/15/18 Strength: CLEAN Work up to 90% of Clean for 1 Rep, then Drop to 60% for 2 x :30 sec Max Effort HANG POWER CLEANS WOD: Mother G Competition: For time: 40 Air Squat Buy In, then 10-8-6-4-2 Power Cleans (135/95) 50-40-30-20-10 Double Unders 40 Air Squat...

PROGRAMMING WEEK OF 01/08/18

Monday 01/08/18 Strength: CLEAN COMPLEX 1 Squat Clean + 2 Front Squats + 3 Thrusters 5 x 1 @ 65% of C+J + 15 lbs WOD: Competition: 3 RFT of: 15 C2B 12 Bar-facing burpees 9 Squat Cleans (135/95) Performance: 3 RFT of: 15 Pull-ups 12 Bar-facing burpees 9 Squat Cleans...

PROGRAMMING WEEK OF 01/01/18

Monday 01/01/18 Happy New Year! Tuesday 01/02/18 Strength: SNATCH COMPLEX Snatch + Low-Hang Snatch 4 x 1 @ 65% of Snatch + 10 lbs WOD: Competition: 4 RFT of: 10 C2B 20 USA KBS (53/35) 30 Sit-ups 40 DU Performance: 4 RFT of: 10 Pull-ups 20 USA KBS (53/35) 30 Sit-ups 30...