PROGRAMMING WEEK OF 11/28/19

Monday 11/25/19 Strength: BACK SQUAT 5 Rep Max WOD: Competition:10 Rounds for time: 3 OHS (135/95) 6 HSPU 9 T2B Performance: 10 Rounds 3 OHS (115/85) 6 HSPU (Ab Mat) 9 Knees to Elbows Fitness: 10 Rounds 3 OHS (95/65) 6 STOH 9 Knees to chest Tuesday 11/26/19 WOD:...

PROGRAMMING WEEK OF 11/18/19

Monday 11/18/19 Strength: BACK SQUAT 5 x 3 @ 70% + 30LBS WOD: Competition: 2 Rounds 3 Min AMRAP 5/4 Cal Bike 10 DB Snatches (50/35) Rest 2 Min 3 Min 5/4 Cal Erg 10 STOH (95/65) Performance: 2 Rounds 3 Min AMRAP 5/4 Cal Bike 10 DB Snatches (50/35) Rest 2 Min 3 Min 5/4...

PROGRAMMING WEEK OF 11/11/19

Monday 11/11/19 WOD: Competition: Bradshaw For Time 10 Rounds 3 HSPU 6 Deadlifts (225/155) 12 Pull Ups 24 DU Performance: For Time: 8 Rounds 3 HSPU (Ab Mat) 6 Deadlifts (185/135) 12 Pull Ups 24 DU Fitness: For Time: 10 Rounds 3 DB Push Press (35/20’s) 6...

PROGRAMMING WEEK OF 11/4/19

Monday 11/4/19 Strength: BACK SQUAT 5 x 3 @ 70% + 10lbs WOD: Competition: For Time: 20 Cal Row 30 Chest to Bar 40 Wall Balls 20/14 Run 800m Performance: For Time: 20 Cal Row 30 Pull Ups 40 Wall Balls 20/14 Run 800m Fitness: For Time: 20 Cal Row 30 Ring Rows 40 Wall...