Monday 07/30/18 Strength: BACK SQUATS 1 x 3 @ 83%, then 1 x 5 @ drop weight WOD: Competition: For time: 10 C2B 20 Air Squats 600m Run 20 C2B 40 Air Squats 400m Run 30 C2B 60 Air Squats 200m Run Performance: For time: 10 Pull-ups 20 Air Squats 600m Run 20 Pull-ups 40...

PROGRAMMING WEEK OF 07/16/18

Monday 07/16/18 Strength: BACK SQUATS 1 x 5 @ 75%, then 1 x ME @ 75% – 20lbs WOD: Competition: Kelly 5 RFT of: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Performance: Kelly 5 RFT of: 400m Run 20 Box Jumps (24/20) 20 Wall Balls (20/14) Fitness: Kelly 5...

PROGRAMMING WEEK OF 07/09/18

Monday 07/09/18 Strength: BACK SQUATS 1 x 5 @ 75%, then 1 x ME @ [if 75% < 330, drop 35# & if 75% <225, drop 30#] WOD: Competition: 7 Min AMRAP of: 30 DU 5 Cleans (135/95) Rest 2 Mins 7 Min AMRAP of: 15 Situps 5 HSPU (strict for dudes) Performance: 7 Min...

PROGRAMMING WEEK OF 07/02/18

Monday 07/02/18 Strength: BACK SQUATS 1 x 5 @ 75%, then 1 x ME @ [if 75% < 330, drop 45# & if 75% <225, drop 35#] WOD: Competition: 18 Min AMRAP of: 200m Run 1 Burpee Bar MU 1 Deadlift (275/205) 200m Run 2, 2 200m Run 3, 3 Performance: 18 Min AMRAP of: 200m...