PROGRAMMING WEEK OF 03/26/18

Monday 03/26/18 Strength: SNATCH GRIP DEADLIFT (to power position) + LOW HANG SNATCH 4 x 2 @ 65% + 10lbs WOD: Competition: 4 RFT of: 40 DU 20 WB (20/14) 10 T2B Performance: 4 RFT of: 30 DU 20 WB (20/14) 10 K2E Fitness: 4 RFT of: 40 DU Attempts 20 WB (14/10) 10 Sit-ups...

PROGRAMMING WEEK OF 03/19/18

Monday 03/19/18 Strength: HIGH HANG CLEAN 4 x 1 @ 80% WOD: Competition: 21-18-15-12-9-6-3 of: USA KBS (53/35) Forward OH Lunges (rotate every 3 reps) with KB Performance: 21-18-15-12-9-6-3 of: Russican KBS (53/35) OH Lunges (rotate every 3 reps) with KB Fitness:...

PROGRAMMING WEEK OF 03/12/18

Monday 03/12/18 Strength: HIGH HANG CLEAN 5 x 1 @ 75% WOD: Competition: 1 Min on/30 sec rest for 3 Rounds of: Thrusters (95/65) Assault Bike Box Jump Overs DB OHL (50/35), rotate every 5 steps Performance: 1 Min on/30 sec rest for 3 Rounds of: Thrusters (75/55)...

PROGRAMMING WEEK OF 03/05/18

Monday 03/05/18 Strength: BACK SQUAT 5 x 3 @ 70% + 30 lbs (if 1RM is > 330) 5 x 3 @ 75% + 30 lbs (if 1RM is < 330) WOD: Competition: 21 Min AMRAP of: 10 DU 10 WB (20/14) 6 HSPU (Blue Mat) 6 DB OHL (50/35, alternate every 3 reps) Performance: 21 Min AMRAP of: 10...