Month: May 2018

May 26th Class Program

Teams of 2: 7 min AMRAP to establish 6 rep STO (Any variation) Rest 5 mins: 7 min AMRAP: 2 Muscle Ups 4 FR Lunges @ 135/95 8 Wall Balls: immediately into: 7 min AMRAP: Row for Distance (Partners must switch every 250m) + 9 min EMOM: 1st min: 30s Sorenson Hold 2nd min: 30s …
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May 25th Class Program

Deadlifts @ 65-70% 3 reps every 60s x 5 sets + Power Clean Cluster 1.1.1 x 5 sets + For time: 9 Thrusters @ 135/95 12 Lateral Burpees over the bar 15 Power Cleans @ 135 12 Lateral Burpees over the bar 9 Thrusters @ 135/95 + 10 min EMOM: 1st min: 30s Farmers Walk …
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May 24th Class Program

Bench Press 8-8-8-8 – Rest 1 min b/t exercises Strict Pullups 8-8-8-8 Rest 1 min b/t exercises + 20 min EMOM: 1st min: 1-2 Rope Climbs 2nd min: 8-12 Cals on AirBIke 3rd min: 10-15 HSPU 4th min: 8-12 Cals on Rower

May 23rd Class Program

10 Sets: 400m Row 10 KBS @ 24/16 200m Run 10 Burpees Rest 1 min

May 22nd Class Program

Snatch – Build to tough 3 rep (Drop each rep) + Front Squat 4-4-4-4-4 + 5 Sets: 15 Wall Balls @ 20/14 12 T2B 9 Box Jumps @ 24/20″ 6 Deadlifts @ 225/155 Rest 2 mins + 3 Sets: 10 Tall Kneeling MedBall Chest Throws into Wall 3 Standing Braod Jumps rest as needed