Month: September 2018

Sept 6th Class Program

Hang Clean Build to tough 4 rep + Back Squat 4 reps every 1:30 mins x 9 sets *Aim for 70-78% effort, We want good bar speed yet challenging enough to make the 9 sets tough. + 20 min EMOM 1st min: 10-12 Cals on Rower 2nd min: 15-20 Wall Balls 3rd min: 10-12 Cals …
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Sept 5th Class Program

20 min AMRAP @ 75% 800m Run 20 Alt Step Ups @ 24/20 15 KBS @ 24kg/16kg + 20 min AMRAP @ 75% 1000m Row 20 Air Squats 15 Burpees no jump + Suitcase Carry 3 Sets x 100ft/side @ controlled pace Rest 30-45s Hollow Rocks 3 Sets x 30-45s of work Rest 30-45s Side …
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Sept 4th Class Program

Close Grip Bench Press Waveloading: 5×75% / 4×78% / 3×80% 5×78% / 4×80% / 3×82% Rest as needed b/t sets + Dumbbell Row 4 Sets x 8-10 reps/side @20X0 Rest 1 min Side Lying Powell Raise 4 Sets x 8-10 reps/side @30X0 Rest 1 min + 10 min EMOM 1st min: 20s T2B (Scale to …
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