PROGRAMMING WEEK OF 01/28/19

Monday 01/28/19 Strength BACK SQUAT 4 x 3 @ 80% + 10lbs WOD: Competition: TABATA Your Mama (3 Tabatas) Air Squats Sit-ups USA KBS (53/35) Performance: TABATA Your Mama (3 Tabatas) Air Squats Sit-ups USSR KBS (53/35) Fitness: TABATA Your Mama (3 Tabatas) Air Squats...

PROGRAMMING WEEK OF 01/21/19

Monday 01/21/19 Strength: BACK SQUAT 4 x 3 @ 80% WOD: Competition: For time: 30 DB Snatch (50/35) 30 DB OHL (15 each arm) 2 Rope Climbs 20 DB Snatch 20 DB OHL 2 Rope Climbs 10 DB Snatch 10 DB OHL 2 Rope Climbs Performance: For time: 30 DB Snatch (35/20) 30 DB OHL (15...

PROGRAMMING WEEK OF 01/14/19

Monday 01/14/19 Strength: CLEAN + 2 JERKS 5 x 1 @ 80% + 15lbs WOD: Competition: 21-15-9 of: Sumo High Pulls (115/85) C2B Performance: 21-15-9 of: Sumo High Pulls (95/65) Pull-ups Fitness: 21-15-9 of: Sumo High Pulls (75/55) Ring Rows Tuesday 01/15/19 Strength: SNATCH...

PROGRAMMING WEEK OF 01/07/19

Monday 01/07/19 Strength: CLEAN + 2 JERKS 5 x 1 @ 80% + 10lbs WOD: Competition: For time: 1,000m Row 30 Power Cleans (135/95) 15 Bar MU Performance: For time: 1,000m Row 30 Power Cleans (115/85) 30 Pull-ups Fitness: For time: 1,000m Row 30 Power Cleans (95/65) 45 Ring...