4.4.2016-4.8.2016 Programming Preview

4.4.2016 SWOD Back Squats 15-10-7-5-3 WOD 21-15-9 Snatch HSPU 4.5.2016 SWOD 4×3 Deficit Deadlifts WOD Run Double Unders Run Pullups Run Bar hopping Burpees Run Plyo Pushups Run Heavy Front Squats SPARTAN WOD 4.6.2016 Coach Dave’s 4.7.2016 SWOD Max Clean and Jerk WOD “Grace” SPARTAN WOD 4.8.2016 SWOD Muscle Up Transition Ring Dip Strengthening WOD Read more about 4.4.2016-4.8.2016 Programming Preview[…]

2016 Week 5 Programming Preview

MONDAY SWOD 1-Rep Max Back Squat WOD 40-30-20 Double Unders 20-15-10 Handstand Pushups (Comp= Strict) TUESDAY SWOD Sally Up Pushups WOD Filthy Fifty SPARTAN WOD OPTION WEDNESDAY Coach Dave’s THURSDAY SWOD 1-Rep Max Strict Press WOD FRAN SPARTAN WOD OPTION FRIDAY SWOD 1-Rep Max Deadlift WOD 12.1

2016 Week 2 WOD Programming Preview

MONDAY (Noon Class is Cancelled) SWOD BS 3@70%, 3@80%, 3+@90% WOD “Mean Diane” 21-15-9 Deficit Deadlifts (on 25 lb plates) 155/105 Comp= 205/135 Deficit HSPU (45# plates) Comp= Parallettes 400 m run or 500 Meter row after each round TUESDAY SWOD Press 3@70%, 3@80%, 3+@90% WOD 100 pistols (MOD = 300 Air squats) EMOM do 3 burpees Read more about 2016 Week 2 WOD Programming Preview[…]