Monday 10/29/18 Strength: POWER CLEAN + THRUSTER 4 x (1+3) @ 65% of C+J + 5lbs WOD: Competition: 18 Min AMRAP of: 5 HSPU (45# Plates) 10 Pull-ups 15 Air Squats 10 Pull-ups 5 Box Jumps (30/24) Performance: 18 Min AMRAP of: 5 HSPU (Abmat) 7 Pull-ups 15 Air Squats 7...

PROGRAMMING WEEK OF 10/22/2018

Monday 10/22/18 Strength: POWER CLEAN + THRUSTER 4 x (1+3) @ 65% of C+J WOD: Redo from 1/2/2018 Competition: 4 RFT of: 10 C2B 20 USA KBS (53/35) 30 Sit-ups 40 DU Performance: 4 RFT of: 10 Pull-ups 20 USA KBS (53/35) 30 Sit-ups 30 DU Fitness: 10 Ring Rows 20 USSR KBS...

PROGRAMMING WEEK OF 10/15/18

Monday 10/15/18 Strength: CLOSE-GRIP BENCH PRESS 5 x 5 @ 60% + 15lbs WOD: Competition: 2 RFT of: 60 DU 50 Air Squats 400m Run 30 Wall Balls (20/14) 20 Burpees (under rig) Performance: 30 DU 50 Air Squats 400m Run 30 Wall Balls (20/14) 20 Burpees (under rig) Fitness:...

PROGRAMMING WEEK OF 10/08/18

Monday 10/08/18 Strength: CLOSE-GRIP BENCH PRESS 5 x 5 @ 60% + 10lbs WOD: Competition: WOD 1: 5 Min AMRAP of – 20 DUs 10 HRPU Rest 1 Min, then: WOD 2: 5 Min AMRAP of – 10 DB Hang Clean and Jerks (50/35) 10 Box Jumps (24/20) Rest 1 Min, then: WOD 3: 5 Min AMRAP of – 5...