Month: September 2018

Sept 25th Class Program

Back Squat 1 rep every 1:30 mins x 10 sets *Aim for 88%+ effort + 5 Sets: 10 Thrusters @ 95/65 10 Alt Front Rack Lunges @ 95/65 Rest 2 mins + Rear Foot Elevated Split Squat 3 Sets x 6-8 reps/side @30X0 Rest 1-2 mins Single Leg Kettlebell Deadlift 3 Sets x 6-8 reps/side …
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Sept 24th Class Program

Close Grip Bench Press 1-1-1-1-1 @20X0 Rest as needed *Working Sets Chest to Ring Pull-Up 1-1-1-1-1 @20X0 Rest as needed *Weighted if possible + For time: 100 Pendlay Rows @ 95/65 Every time you break, perform 4 Burpees + 6 min AMRAP 1-2-3-4-5-6-7-8-9-10… Push Press @ 115/75 T2B + 15 min AMRAP @ Sustainable Effort …
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Sept 22nd Class Program

For time: Teams of 2 60 T2B 45 Box Jump Overs @ 30/24 30 Hang Squat Snatch @ 135/95 15 Rope Climbs 800m Run Buy out + For time: teams of 2 3k Row *Acheive distnace anyway possible – 1 Work / 1 Rest

Sept 21st Class Program

15 min EMOM 1st min: Half Kneeling DB Press x 6-8 reps/side @20X0 2nd min: Single Arm Ring Row x 6-8 reps/side @ controlled tempo 3rd min: Paralette L-Sit x 15-20s Holds + 20 min AMRAP @ Sustainable effort 400m Run 10-12 Strict Pullups 50 DU’s 15 Burpees no jump + alternating v-ups 3 Sets …
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Sept 20th Class Program

Conventional Deadlift Cluster 1.1 x 3 sets + 4 Sets: 10 Double KB Front Squats @ Tough Weight unbroken 100ft Sled Push @ Tough Weight Rest 2-3 mins + 10 min AMRAP @ 80-85% effort 10-10-10-10-10… Cals on AirBike 3-6-9-12-15…. Hang Power Cleans @ 115/75 Rest 2 mins + Trx See Saw 3 Sets x …
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