PROGRAMMING WEEK OF 04/01/19

Monday 04/01/19 Strength: PAUSE FRONT SQUAT (2 sec pause) 4 x 2 @ 70% + 10lbs WOD: Competition: JACKIE For time: 1,000m Row 50 Thrusters (45/35) 30 Pull-ups Performance: JACKIE For time: 1,000m Row 50 Thrusters (45/35) 15 Pull-ups Fitness: JACKIE For time: 1,000m Row...

PROGRAMMING WEEK OF 03/25/19

Monday 03/25/19 Strength: PAUSE FRONT SQUAT (2 sec pause) 4 x 2 @ 70% + 5lbs WOD: Competition: 6 Mins of: Cal Row (18/15) 12 HRPU Rest 5 Mins 6 Mins of: 40 DU 20 Sit-ups Performance: 6 Mins of: Cal Row (18/15) 8 HRPU Rest 5 Mins 6 Mins of: 20 DU 20 Sit-ups Fitness: 6...

PROGRAMMING WEEK OF 03/18/19

Monday 03/18/19 Strength: PAUSE FRONT SQUAT (2 sec pause) 4 x 2 @ 70% WOD: Competition: 7 Min AMRAP of: 20 Wall Balls (20/14) 10 DL (225/145) Performance: 7 Min AMRAP of: 20 Wall Balls (20/14) 10 DL (185/125) Fitness: 7 Min AMRAP of: 20 Wall Balls (14/10) 10 DL...

PROGRAMMING WEEK OF 03/11/19

Monday 03/11/19 Strength: PAUSE BACK SQUAT (2 sec) 4 x 2 @ 75% + 15lbs WOD: Competition: 13 Min AMRAP of: 10 Power Snatches (95/65) 5 Bar MU 200m Run Performance: 13 Min AMRAP of: 10 Power Snatches (95/65) 5 C2B 200m Run Fitness: 13 Min AMRAP of: 10 Power Snatches...

PROGRAMMING WEEK OF 03/04/19

Monday 03/04/19 Strength: PAUSE BACK SQUAT (2 Sec Pause) 4 x 2 @ 75% + 10lbs WOD: Competition: 3 RFT of: 10 DB Snatches with right hand (50/35) 10 DB OHS, right hand 10 Burpees over DB 10 DB Snatches with left hand 10 DB OHS, left hand 10 Burpees over DB Performance:...