PROGRAMMING WEEK OF 1/27

Monday 1/27/20 Strength: POWER CLEAN E2MOM 5X1 @ 70% 20 Second L-Sit Hold WOD: Competition: 10-9-8-7-6-5-4-3-2-1 Power Cleans (155/105) 1-1-1-1-1-1-1-1-1-1 Rope Climbs Performance: 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/85) 1-1-1-1-1-1-1-1-1-1 Rope Climbs Fitness:...

PROGRAMMING WEEK OF 1/20

Monday 1/20/20 Strength: SNATCH 1 Rep Max WOD: Competition: 12 Minutes Ascending 1 Squat Snatch (135/95) 1 Bar MU 2,2 / 3,3, / 4,4 etc Performance: 12 Minutes 1 Squat Snatch (115/85) 1 C2B + Box Dips 2,2 / 3,3, / 4,4 / Fitness: 12 Minutes 1 Squat Snatch / or Power...

PROGRAMMING WEEK OF 1/13

Monday 1/13/20 Strength: BACK SQUAT 3×5@70% WOD: Competition: 5 Rounds For Time 30 – DU 20-Air Squats 10 – Deadlifts (135/95) 5- Push Press (135/95) Performance: 5 Rounds For Time 30 – DU 20-Air Squats 10 – Deadlifts (115/85) 5- Push Press...

PROGRAMMING WEEK OF 1/6

Monday 1/6/20 Strength: SNATCH 4×2@85% WOD: Competition: 14 min AMRAP Ascending (in 2s) 4 Thrusters (115/85) 4 T2b 1 Rope Climb (Ropes increase by 1 every 4 Min) Performance: 14 min AMRAP Ascending (in 2s) 4 Thrusters (95/65) 4 Straight Leg Raises 1 Rope Climb...