Programming Updates
This is a category to hold all programming update posts
May 28, 2023
Monday, 5/29: “Murph”
Tuesday, 5/30: Met Con – Row, Bike, Plank Hold, and Side Plank
Wednesday, 5/31: Push Press and Met Con – Double Unders, DB Shoulder to Overhead, and Burpees
Thursday, 6/1: Pause Front Squats and Met Con – Wall Ball, KB Swings, Box Jump Overs, and Single DB
…May 21, 2023
Monday, 5/22: Push Press and Met Con – DB Hang Clean & Jerk and Burpees
Tuesday, 5/23: Pause Front Squats and Met Con – Hang Power Cleans, Front Squats, and Toes to Bar
Wednesday, 5/24: Row, Run, and Double Unders
Thursday, 5/25: “Cindy” and Thrusters
Friday, 5/26: Hollow Rock Progression
…May 14, 2023
Monday, 5/15: Back Squat 3 Rep Max Retest and Met Con – Row and Box Jump Overs
Tuesday, 5/16: Strict Chin Up Retest and 2-Part Met Con – Alt DB Snatch, Push Ups, and Knees to Elbows
Wednesday, 5/17: Max Row Cals Retest and Met Con – Wall Ball, Sit
…May 7, 2023
Monday, 5/8: Row, Bike, DB Bench Press, and Strict Chin Ups
Tuesday, 5/9: Back Squat 3×1 @105%+
Wednesday, 5/10: Met Con – Power Snatch, Burpees, and Double Unders
Thursday, 5/11: Running “Cindy”
Friday, 5/12: Pause Deadlifts and Core Work
Saturday, 5/13: Bench Press 3-3-2-2-2 and Met Con – Push Press
…April 30, 2023
Monday, 5/1: Back Squat 3×3 and Met Con – Back Squat, V Ups, and Single DB Box Step Ups
Tuesday, 5/2: Bench Press 3×3 and Strict Chin Ups
Wednesday, 5/3: Row, Bike, and Burpees (repeat of 3/27 WOD)
Thursday, 5/4: Met Con – Hang Power Cleans, Toes to Bar, and
…April 27, 2023
Monday, 4/24: Met Con – Run, Hang Power Clean, Handstand Push Ups, and Toes to Bar
Tuesday, 4/25: Back Squat 5×2
Wednesday, 4/26: Bench Press 4×5 and Met Con – DB Shoulder to Overhead and Double Unders
Thursday, 4/27: Row and Deadlift
Friday, 4/28: Strict Chin Ups and Strict Press
…April 16, 2023
Monday, 4/17: Back Squat and Met Con – Hang Squat Clean and Double Unders
Tuesday, 4/18: Bench Press and Met Con – Single Arm Devil Press and V Ups
Wednesday, 4/19: Met Con – Run, Pull Ups, and KB Swings & Accessory Work
Thursday, 4/20: Row and Burpees to a
…April 9, 2023
Monday, 4/10: Hang Power Cleans, Row, and Double Unders
Tuesday, 4/11: Bench Press
Wednesday, 4/12: Run and Toes to Bar
Thursday, 4/13: Back Squat 4×5
Friday, 4/14: Handstand Skill and Chin Ups
Saturday, 4/15: Teams of 3 Met Con Smackdown Teaser
…April 2, 2023
