PROGRAMMING WEEK OF 3/23

Monday 3/23/20 Strength: PAUSE BACK SQUATS 4×3@65% 5 Second Pause WOD: Competition: 8 Min AMRAP 2 WBs (20/14) 2 Burpees 4 4 6 6 Performance:8 Min AMRAP 2 WBs (14/10) 2 Burpees 4 4 6 6 Tuesday 3/24/20 Strength: POWER CLEAN 5×3@65% WOD: Competition: 5 RFT 10/8...

PROGRAMMING OF WEEK 3/16

Monday 3/16/20 Strength: BACK SQUATS 4×6@65%+30LBS WOD: Competition: 12 Min AMRAP 21 – DU 15 – Bar Facing Burpees 9 – Front Squats (155/105) Performance: 12 Min AMRAP 21 – DU 15 – Bar Facing Burpees 9 – Front Squats (115/85)...

WEEK OF PROGRAMMING 3/9

Monday 3/9/20 Strength: BACK SQUATS 3×8@65%+20LBS WOD: Competition: For Time 100m Run 20 Box Jump overs (24/20) 200m Run 20 Push ups 300m Run 10 Box Jump overs 400m Run 10 push ups Performance: For Time 100m Run 20 Box Step overs (24/20) 200m Run 20 Knee Push ups...

PROGRAMMING OF WEEK 3/2

Monday 3/2/20 Strength: BACK SQUATS 4×8@65%+10LBS WOD: Competition: 3RFT 50 Air Squats 25 T2B 200m Run Performance: 3RFT 50 Air Squats 25 Straight Leg Raises 200m Run Fitness: 3RFT 40 Air Squats 25 Knee Raises 200m Run Tuesday 3/3/20 Strength: CLEAN AND JERK...

PROGRAMMING WEEK OF 2/24

Monday 2/24/20 Strength: BACK SQUATS 3X10 @ 65% WOD: Competition: Amrap 5 20 DUs 10 DB snatch- alternating (50/35) 1 minute rest Amrap 4 20 DUs 10 Burpees over DB 1 minute rest Amrap 3 20 DUs 10 Overhead DB lunges/ 5 per arm 1 minute rest Amrap 2 20 DUs 10 Goblet...

PROGRAMMING OF WEEK 2/17

Monday 2/17/20 Strength: POWER CLEAN E2MOM 5X1 @ 70% + 30LBS 20 Second L-Sit Hold WOD: Competition: AMRAP 9 30 DU 1 Hang Squat Clean (135/95) 30 DU 2 Hang Squat Clean (135/95) 30 DU 3 Hang Squat Clean (135/95) Increase by one rep every round Performance: AMRAP 9 20 DU...