PROGRAMMING WEEK OF 08/27/18

Monday 08/27/18 Strength: CLEAN + FRONT SQUATS 4 x (1+2) @ 70% WOD: Competition: 5 RFT of: 5 Bar MU 5 Cleans @ 80% Max Clean Performance: 5 RFT of: 8 C2B 5 Cleans @ 80% Max Clean Fitness: 5 RFT of: 10 Bent-Over Rows 5 Cleans @ 80% Max Clean Tuesday 08/28/18 Strength:...

PROGRAMMING WEEK OF 08/20/18

Monday 08/20/18 Strength: 1RM BACK SQUAT WOD: Competition: 3 Min AMRAP of: 5 Strict HSPU 15 USA KBS (53/35) Rest 1 min 3 Min AMRAP of: 5 Strict C2B 15 Sit-ups Rest 1 Min 3 Min AMRAP of: 5 OHS (155/105) 15 Burpees Over Bar Performance: 3 Min AMRAP of: 5 HSPU 15 USA KBS...

PROGRAMMING WEEK OF 08/13/18

Monday 08/13/18 Strength: BACK SQUATS 1 x 1 @ 95%, then 1 x 3 @ drop weight WOD: Competition: For time: 20 Cal Row 30 HSPU (Blue Mat) 40 Power Cleans (95/65) 50 Wall Balls (20/14) 100 DU Performance: For time: 20 Cal Row 30 HSPU (Ab Mat + 10#) 40 Power Cleans (75/55)...

PROGRAMMING WEEK OF 08/06/18

Monday 08/06/18 Strength: BACK SQUATS 1 x 2 @ 90%, then 1 x 5 @ drop weight WOD: Competition: 4 RFT of: 400m Run 30 Air Squats 20 Pull-ups Performance: 400m Run 30 Air Squats 10 Pull-ups Fitness: 400m Run 30 Air Squats 15 Ring Rows Tuesday 08/07/18 Strength: DEADLIFT...