PROGRAMMING WEEK OF 05/27/19

Monday 05/27/19 MEMORIAL DAY MURPH Tuesday 05/28/19 Strength: POWER CLEAN 4 x 3 @ 75% + 10lbs WOD: Post-Murph RomWod Wednesday 05/29/19 EWOD Thursday 05/30/19 Strength: HIGH HANG SNATCH + OHS 4 x (1+3) @ 60% +10lbs WOD: Competition: 12 Min AMRAP of: 40 Wall Balls...

PROGRAMMING WEEK OF 05/20/19

Monday 05/20/19 Strength: BACK SQUATS 4 x 8 @ 65% +10lbs +5lbs if working sets are below 220 WOD: Competition: 15 Min EMOM of: Min 0-5: 3 STOH (135/95) 20 DU Min 5-10: 4 STOH 20 DU Min 10-15: 5 STOH 20 DU Performance: 15 Min EMOM of: Min 0-5: 3 STOH (115/85) 15 DU Min...

PROGRAMMING WEEK OF 05/13/19

Monday 05/13/19 Strength: BACK SQUATS 3 x 10 @ 65% WOD: Competition: 6 RFT of: 5 Deadlifts (275/185) 10 Bar-Facing Burpees Performance: 6 RFT of: 5 Deadlifts (185/125) 10 Bar-Facing Burpees Fitness: 6 RFT of: 5 Deadlifts (155/105) 8 Bar-Facing Burpees Tuesday 05/14/19...

PROGRAMMING WEEK OF 05/06/19

Monday 05/06/19 Strength: HIGH HANG CLEAN 1 x 1 @ 90% of C+J WOD: Competition, Performance & Fitness: For time (with a partner): 80 Bar-facing burpees 4,000m Row Tuesday 05/07/19 Strength: 1 Rep Max BENCH PRESS WOD: Competition: 12 Min AMRAP of 3 Muscle Ups 2...