PROGRAMMING WEEK OF 05/28/18

Monday 05/28/18 MEMORIAL DAY MURPH Tuesday 05/29/18 Strength: CLEAN + JERK 5 x 1 @ 82% + 15 lbs WOD: Competition: 8 Min ascending AMRAP of: 1 Power Clean (155/105) 1 Box Jump (30/24) 2, 2 3, 3, 4, 4, etc. Performance: 8 Min ascending AMRAP of: 1 Power Clean (135/95) 1...

PROGRAMMING WEEK OF 05/21/18

Monday 05/21/18 Strength: Pull-up therapy WOD: NICOLE Competition & Performance: 20 Min of: 400m Run Max Effort Pull-ups *every time you drop off the bar, you must complete a 400m run before getting back to the pull-ups Fitness: 20 Min of: 400m Run Max Effort Ring...

PROGRAMMING WEEK OF 05/14/18

Monday 05/14/18 Strength: TURKISH GET UPS 3 x 10 @ (53/35) WOD: Competition: For time: Cal Row (30/27) 15 T2B 9 Hang Power Cleans (155/105) 200m Run 15 T2B 9 Hang Power Cleans Cal Bike (20/15) 15 T2B 9 Hang Power Cleans 200m Run 15 T2B 9 Hang Power Cleans Performance:...

PROGRAMMING WEEK OF 05/07/2018

Monday 05/07/18 WOD: Competition: 20 Min AMRAP of: 200m Run 40 DU 2 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats Performance: 20 Min AMRAP of: 200m Run 20 DU 2 Rounds of Cindy: 3 Pull-ups 6 Push-ups 12 Air Squats Fitness: 20 Min AMRAP of: 200m Run 40 Singles...