1. Programming Week of 3-9-2020

    Monday EMOTM for 10 minutes 5 Push-Press (185/135) 30 Double-Unders   Tuesday Time Cap: 20:00 7 Rounds For Time: 5 Wallballs (20/14) 5 Kettlebell Swings (12/11) Wednesday Goal Rounds: 7-9 rounds 15 Minute AMRAP: 5 Knees to Elbow 10 Barbell Stationary Lunges (45/35) Push for Rx weight 250m Row &…Read More

  2. Programming for the week of 3-2-2020

    Monday: For time: 100 Air Squats 50 Front Squats 115/85 (from floor) 150 Double Unders Tuesday: 7 rounds for time: 10 Burpees 10 Box Jumps 20/24 10 Split Jerks 95/65 (alternate legs) Wednesday: 40 min AMRAP: 3 Squat Cleans 185/135 7 Ring Dips 10 Abmat Sit ups Thursday: 8x3 Deadlift for total volume …Read More

  3. Programming Week of 2-24 to 2-28

    Monday For Max effort of each Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Overhead squat 1,000 meter Row Ring Dips Tuesday For Max effort of each Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of: 1RM Deadlift 1,000 meter Row P…Read More

  4. Programming Week of 2-17-2020

    Programming 2/17- 2/21 Monday For Max Back Squat 1-1-1-1-1 reps Tuesday Time Cap: 25:00 For time: 2:00 500m Row (1 HP= 10m rowing, SDLHP yellow/blue) 50 GHD Sit-ups (Anchor feet w/ medball 14/10) 4:00 1,000m Row 30 GHD Sit-ups 8:00 2,000m Row 20 GHD Sit-ups Wednesday Goal reps ~300 reps In front of …Read More

  5. Programming Week of 2-10-2020

    Monday Time Cap: 28:00 For time: 6:00 30 Muscle-ups 4:00 21 Clean & Jerk (135/95) 9:00 2,000 meter Row Tuesday Time Cap: 30:00 Seven rounds for time of: 15 GHD Sit-ups 15 Back extensions 10 Thruster (135/95) 10 Clean & Jerk (135/95) Wednesday Time Cap: 25 min Row 5K Thursday Goal Rounds:3- 4…Read More

  6. Programing Week of 2-3-2020

    Programming 2/3- 2/7 Monday Goal Rounds: 3-4 "Cindy XXX" Complete as much as possible in 20 minutes of: 10 pull-ups 15 pull-ups 20 pull-ups 25 pull-ups 20 push-ups 30 push-ups 40 push-ups 50 push-ups 30 squats 45 squats 60 squats 75 squats Post reps completed to comments and practice L-sits from the…Read More

  7. Programming 1-27-2020

    Programming 1/27- 1/31 Monday Time Cap: 30:00 For time: 9 Snatch (155/105) Rx  Row 2,000 meters Rx get first dibs, otherwise SDLHP w/ kb (1/.75 pood) 15 Snatch (155/105) Row 1,000 meters 21 Snatch (155/105) Row 500 meters Tuesday Time Cap: 25:00 For time: 50 Back squat (95/75) push for Rx weight b/…Read More

  8. Programming Week of 1-20-2020

    Programming 1/20- 1/24 Monday Time Cap: Let em finish "TK" Complete as many rounds as possible in 20 minutes of: 8 Strict Pull-ups 8 Box jumps (36" box) Stack plates on top of boxes for extra height 12 Kettlebell swings (2 pood) Tuesday Time Cap: 25:00 15-12-9-6-3 reps for time of: Chest to bar pull…Read More

  9. Programming Week of 1-13-2020

    Programming 1/13- 1/17 Monday Time Cap: 22:00 For time: 100 Double-unders Then, Five rounds of: 10 Dumbbell deadlift (75lbs-->70lbs kbs) same weight for men and women? 10 Dumbbell front squat (75lbs-->70lbs kbs) have athlete stand on elevated surface if using KBs for same ROM DBs 10 Handstand …Read More

  10. Programming Week of 1-6-2020

    Happy New Year!!!! Monday Hang squat clean 3-3-3-3-3-3-3 reps   Tuesday 20 minute AMRAP of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold (band enough to hold for 15 sec)   Wednesday Five rounds for load and time of: :45 15 Handstand Push-u…Read More