PROGRAMMING WEEK OF 09/30/19

Monday 09/30/19 Strength: PAUSE FRONT SQUATS 3 x 3 @ 75% WOD: Competition: 3 Rounds for time 15 Pull Ups (Kipping) 200m Run 15 T2B 200m Ski Erg 15 HRST Push Ups 200m Row Performance: 3 Rounds for time 10 Pull Ups 200m Run 10 Straight Leg Raises 200m Ski Erg 10 HRST...

PROGRAMMING WEEK OF 09/23/19

Monday 09/23/19 WOD: Competition: 30 Min AMRAP 100m Run 10 Air Squats 5 Push Ups Performance: 30 Min AMRAP 100m Run 10 Air Squats 5 Push Ups on Knees Tuesday 09/24/19 Strength: 1 Rep Max Clean WOD: Competition: For Time Buy In: 100 Double Unders Then 5 Rounds 10 x...

PROGRAMMING WEEK OF 09/16/19

Monday 09/16/19 Strength: E2MOM of POWER CLEANS: 1 x 3 @ 55% 1 x 3 @ 65% 1 x 3 @ 75% 1 x 3 @ 75% + 20lbs 1 x 3 @ 75% + 20lbs 1 x 3 @ 75% + 20lbs 1 x 3 @ 75% + 20lbs WOD: Competition: For time: 500m Ski Erg 40 Wall Balls (20/14) 30 Hang Power Snatch (95/65) 20 Strict...

PROGRAMMING WEEK OF 09 09 19

Monday 09/09/19 WOD: Competition: 30 Min Cap Partner Relay >> You Go, I Go 10 RFT (each) of: 200m Row 5 Bench Press (50/35) 5 T2B Performance: 30 Min Cap Partner Relay >> You Go, I Go 10 RFT (each) of: 200m Row 5 Bench Press (35/20) 5 T2B Fitness: 30 Min...

PROGRAMMING WEEK OF 09/02/19

Monday 09/02/19 LABOR DAY WOD Tuesday 09/03/19 Strength: POWER CLEAN 4 x 3 @ 75% WOD: Competition: 10 Min AMRAP of: 200m Run 10 Box Step Ups (24/20) 200m Run 10 Power Cleans (135/95) Rest 2 Mins 3 Min Max Effort Burpees Over Bar Performance: 10 Min AMRAP of: 200m Run...