PROGRAMMING WEEK OF 07/01/19

Monday 07/01/19 Strength: BACK SQUATS 4 x 3 @ 70% + 30lbs WOD: Competition: 4 Min: 200m run, then Max Effort WB (20/14) Rest 1 Min 4 Min: 200m run, then Max Effort Pull-ups Rest 1 Min 7 Min AMRAP of: 100m Run 7 WB 7 C2B Pull-ups Performance: 4 Min: 200m run, then Max...

PROGRAMMING WEEK OF 06/24/19

Monday 06/24/19 Strength: 18 Min EMOM of: Min 1: 2 Rope Climbs Min 2: 15 Goblet SQ Min 3: 15 KBS WOD: Competition: 400m Run 20 Push Press (135/95) 600m Run 15 Push Press 800m Run 10 Push Press Performance: 400m Run 20 Push Press (115/85) 600m Run 15 Push Press 800m...

PROGRAMMING WEEK OF 06/17/19

Monday 06/17/19 Strength: BACK SQUATS 4 x 3 @ 70% + 10lbs WOD: Competition: 20-15-10-10-15-20 Wall Balls (20/14) Double DB Hang C+J (50/35) Performance: 20-15-10-10-15-20 Wall Balls (20/14) Alternating Single DB Hang C+J (35/20) Fitness: 20-15-10-10-15-20 Wall Balls...

PROGRAMMING WEEK OF 06/10/19

Monday 06/10/19 Strength: BACK SQUATS 4 x 3 @ 70% WOD: Competition: For time: 10-8-6-4-2 Thrusters (115/85) 1-1-1-1-1 Legless Rope Climbs Performance: For time: 10-8-6-4-2 Thrusters (95/65) 1-1-1-1-1 Rope Climbs Fitness: For time: 10-8-6-4-2 Thrusters (95/65)...

PROGRAMMING WEEK OF 06/03/19

Monday 06/03/19 Strength: POWER CLEAN 4 x 3 @ 75% + 15lbs WOD: Competition: For Time: 20 Deficit HSPU 30 Power Cleans (115/85) 400m Run 50 Wall Balls (20/14) 400m Run 30 C2B 20 Thrusters Performance: For Time: 20 HSPU with AbMat 30 Power Cleans (95/65) 400m Run 50...