PROGRAMMING WEEK OF 12/31/18

Monday 12/31/18 Strength CLEAN + 2 JERKS 5 x 1 @ 80% + 5lbs WOD: Competition: For time: 12 V-Ups, Run 200 31 DB Snatches (50/35), Run 400 20 C2B Pull-ups, Run 600 18 One-arm DB Strict Press (50/35), Run 800 Performance: For time: 12 V-Ups, Run 200 31 DB Snatches...

PROGRAMMING WEEK OF 12/24/2018

Thursday 12/27/18 Strength: PAUSE FRONT SQUATS 3 x 2 @ 75% WOD: Competition: 12 Min AMRAP of: 1 Power Clean (165/115) 20 DU 2 Power Cleans 20 DU 3 Power Cleans 20 DU 4 Power Cleans 20 DU Etc, etc Performance: 12 Min AMRAP of: 1 Power Clean (135/95) 20 DU 2 Power...

PROGRAMMING WEEK OF 12/17/18

Monday 12/17/18 Strength SNATCH + POWER SNATCH CYCLING Work to 80% for heavy single, then Drop to 50% + 15lbs for Power Snatch Cycle (1 x 5, 1 x 10, 1 x 15) WOD: Competition: For time 800m Run, then 5 Rounds of: 10 HSPU 10 Pistols 800m Run Performance: For time 800m...

PROGRAMMING WEEK OF 12/10/18

Monday 12/10/18 Strength SNATCH + POWER SNATCH CYCLING Work to 80% for heavy single, then Drop to 50% + 10lbs for Power Snatch Cycle (1 x 5, 1 x 10, 1 x 15) WOD: Competition: 10/9/8/7….2/1 OHS (95/65) *after each set, complete 20 DU Performance: 10/9/8/7….2/1 OHS...

PROGRAMMING WEEK OF 12/03/18

Monday 12/03/18 Strength: SNATCH + POWER SNATCH CYCLING Work to 80% for heavy single, then Drop to 50% + 5lbs for Power Snatch Cycle (1 x 5, 1 x 10, 1 x 15) WOD: Competition: 15 T2B 400m Sprint Rest until Minute 5 Repeat 2 more times *Score is slowest time...