Month: January 2018
Feb 1st Class Program
EMOM: Squat Clean + Split Jerk – 3@75% 3@80% 3@85% + TIME: 10 Squat Snatches @ 95/135lbs + 100 DU + 10 Squat Snatches
Jan 31st Class Program
2km Row TIME + 5 Rounds: 10kb Swings + 10 Wallballs + 10 Box Jumps + 5 Rounds: 30 on 30 off AB + DU + Step Ups + Push Ups + Row
Jan 30th Class Program
Bench Press Build to 10 rep max + Single arm 1/2 kneeling shoulder press 4×12 + DB row 4×8 – 10 + 25 min EMOM: 1st min: 1-3 ring muscle-ups 2nd min: 6-8 strict HSPU 3rd min: 14 burpees 4th min: 2-4 bar muscle-ups 5th min: 12-14 alt DB snatches
Jan 29th Class Program
9 min EMOM: Squat Snatch – 3@75% + 3@80% + 3@85% + 21-15-9 Burpee Box Jump Overs + DB Cleans 35/55lbs + 12 min EMOM: 1st min: 8-12 Toe to Bars 2nd min: 12-15 Wallballs
Jan 27th Class Program
Deadlifts 4×8 reps @ 2×01 + Hip Thrust 4×12 @ 2×01 + 30 min AMRAP: alternating movements with partner-3 strict HSPU + 6 Strict Pullups + 9 toe to bars + 12 kb swings + 15 cal row
