PROGRAMMING WEEK OF 10/01/18

Monday 10/01/18 Strength: CLOSE-GRIP BENCH PRESS 5 x 5 @ 60% + 5lbs WOD: Competition: 16 Min AMRAP of 200m Run 16 Thrusters (95/65) 10 C2B Performance: 16 Min AMRAP of 200m Run 12 Thrusters (95/65) 10 Pull-ups Fitness: 16 Min AMRAP of 200m Run 12 Thrusters (75/55) 10...

PROGRAMMING WEEK OF 09/24/18

Monday 09/24/18 Strength: CLOSE-GRIP BENCH PRESS 5 x 5 @ 60% WOD: Competition: 12-9-6-3-6-9-12 of: T2B Burpees Goblet Squats (53/35) Performance: 12-9-6-3-6-9-12 of: Straight-leg raises Burpees Goblet Squats (53/35) Fitness: 12-9-6-3-6-9-12 of: Knee raises (feet above...

PROGRAMMING WEEK OF 09/17/2018

Monday 09/17/18 Strength: CLEAN + FRONT SQUATS 4 x (1+2) @ 70% +15 lbs WOD: Competition: With Barbell, for time: 100 Push Press 100 Hang Power Cleans 100 Front Squats Performance: With Barbell, for time: 90 Push Press 90 Hang Power Cleans 90 Front Squats Fitness: With...

PROGRAMMING WEEK OF 09/10/18

Monday 09/10/18 Strength: CLEAN + FRONT SQUATS 4 x (1+2) @ 70% +10 lbs WOD: Competition: 13 Min AMRAP of: 20 Front Rack Lunges (135/95) 5 Bar-Facing Burpees Performance: 13 Min AMRAP of: 20 Front Rack Lunges (115/85) 5 Bar-Facing Burpees Fitness: 13 Min AMRAP of: 20...

PROGRAMMING WEEK OF 09/03/18

Monday 09/03/18 Happy Labor Day! Tuesday 09/04/18 Strength: HIGH HANG SNATCH + OHS 4 x (1 + 3) @ 60% + 5lbs of Snatch WOD: Competition: 15 Min AMRAP of: 30 DU 15 Power Cleans (135/95) 30 DU 15 T2B Performance: 15 Min AMRAP of: 30 DU 15 Power Cleans (115/85) 30 DU 15...