PROGRAMMING WEEK OF 04/30/18

Monday 04/30/18 WOD: HALF MURPH Competition: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run (no weight vest required) Performance: 800m Run 10 Rounds of 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run (no weight vest required) Fitness: 800m Run 10 Rounds of 5...

PROGRAMMING WEEK OF 04/23/18

Monday 04/23/18 Strength: BACK SQUATS 4 x 8 @ 60% + 20 lbs WOD: SEVEN AND SEVEN Competition: 9 Min AMRAP of: 7 C2B 7 Box Jumps (30/24) Performance: 9 Min AMRAP of: 7 Pull-ups 7 Box Jumps (24/20) Fitness: 9 Min AMRAP of: 7 Ring Rows 7 Box Step Ups (24/20) Tuesday...

PROGRAMMING WEEK OF 04/16/18

Monday 04/16/18 Strength: BACK SQUATS 4 x 8 @ 60% + 10 lbs WOD: NANCY Competition: 5 RFT of: 400m Run 15 OHS (95/65) Performance: 5 RFT of: 400m Run 15 OHS (75/55) Fitness: 5 RFT of: 400m Run 15 Front Squats (75/55) Tuesday 04/17/18 Strength: STRICT PRESS + PUSH PRESS...

PROGRAMMING WEEK OF 04/09/18

Monday 04/09/18 Strength: BACK SQUAT 4 x 8 @ 60% WOD: Competition: 21-15-9 of: Power Cleans (135/95) Ring Dips Performance: 21-15-9 of: Power Cleans (60%) Box Dips (feet behind) Fitness: 21-15-9 of: Power Cleans (60%) Box Dips (feet in front) Tuesday 04/10/18...

PROGRAMMING WEEK OF 4/2/18

Monday 04/02/18 5k Run, for time Tuesday 04/03/18 Strength: PAUSE FRONT SQUAT (2 sec) 4 x 2 @ 70% + 15lbs WOD: 10,000m Row, FOR TIME Wednesday 04/04/18 EWOD Thursday 04/05/18 Strength: SNATCH GRIP DEADLIFT (to power position) + LOW HANG SNATCH 4 x 2 @ 65% + 15lbs WOD:...