PROGRAMMING WEEK OF 12/30

12/30/19 Strength: SNATCH 3×3@80% WOD: Competition: 2 Rounds for Time 200m Run 20 Hang Power Snatch (95/65) 200m Run 2 Rope Climbs 200m Run 20 Burpees Under Rig Performance: 2 Rounds for Time 16 min cap 200m Run 20 Hang Power Snatch (75/55) 200m Run 2 Rope Climbs...

PROGRAMMING WEEK OF 12/23

12/23/19 Strength: CLEAN 1 Rep Max Clean WOD: Competition: For Time 30-20-10 Row Cals Box Step Ups (24/20) then 10-20-30 Assault Bike Push Ups Performance: For Time 30-20-10 Row Cals Box Step Ups (24/20) then 10-20-30 Assault Bike Push Ups Fitness: For Time 30-20-10...

PROGRAMMING WEEK OF 12/16/19

12/16/19 Strength: CLEAN Work up to heavy single @ 90% + 10lbs then drop to 60% + 5lbs for 2 sets Max Effort Hang Cleans in 30 seconds WOD: Competition: AMRAP 15: 60 Double Unders 20/15 Calorie Bike or Ski 10 Front Squats (135/95) Performance: AMRAP 15: 30 Double...

PROGRAMMING WEEK OF 12/9/19

Monday 12/9/19 Strength: CLEAN Work up to heavy single @ 90% + 5lbs then drop to 60% + 5lbs for 2 sets Max Effort Hang Cleans in 30 seconds WOD: Competition: 7 Min 7 Cal Ski 7 Deadlifts 185/125 30 DU Rest 3 Min 5 Min 5 Cal Ski 5 Squat Cleans 25 DU Rest 3 Min 3 Min 3...

PROGRAMMING WEEK OF 12/2/19

Monday 12/2/19 Strength: CLEAN Work up to heavy single @ 90% 1RM then drop to 60% for 2 sets Max Effort Hang Cleans in 30 seconds WOD: Competition: 10 minute AMRAP: 10 Shuttle Runs 10 Burpees Tuesday 12/3/19 Strength: Strict Press plus Bent Over Row 4×3+8 @50% of...