Month: July 2018

July 26th Class Program

“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill Strict Press 4 Sets x 6-8 reps @20X0 Rest 1 min Dumbbell Row 4 Sets x 6-8 reps/side @20X0 Rest 1 min Rope Climb 4 Sets x 1-2 Climbs (Any Variation for skill work) Rest 1 …
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July 25th Class Program

“A trophy carries dust. Memories last forever.”– Mary Lou Retton Every 2 mins for 30 mins Station 1 – 400m Run Station 2 – 30 Wall Balls @ 20/14 Station 3 – 400m Row Station 4 – 20-30 Burpees Station 5 – 20-30 Cals on AirBIke *Adjust reps up or down if needed to challenge …
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July 24th Class Program

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan Power Clean + Below knee Hang Power Clean + Above knee Hang Power Clean Build to challenging but not maximal complex …
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July 23rd Class Program

“The best preparation for tomorrow is doing your best today.”  – H. Jackson Brown, Jr. A1) Close Grip Bench Press Build to tough single @20X1 A2) Strict Pronated Pull-up Build to tough single @20X1 + 10 min EMOM 1st min: 20s T2B 2nd min: 20s HSPU (Any Variation) + 4 Rounds for time: 400m 24 Air …
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July 21st Class Program

“Instead of worrying about what you cannot control, shift your energy to what you can create.” – Roy T. Bennett 8 min AMRAP – Teams of 2 Front Squat Build up to 5 rep max + 20 min AMRAP – Teams of 2 200m Run 5 Deadlifts @ 135/95 5 Hang Power Cleans @ 135/95 …
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