Month: November 2018

Nov 26th Class Program

Bench Press 1-1-1-1-1 @30X0 Rest as needed + 12 min EMOM 1st min: 8-10 Z-Press on Right @20X0 2nd min: 8-10 Chainsaw Rows on Right @20X0 3rd min: 8-10 Z-Press on Left @20X0 4th min: 8-10 Chainsaw Rows on Left @20X0 + 3 Rounds for Time: 21 Cals on Rower 15 T2B 9 Burpee Box …
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Nov 24th Class Program

“Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off …
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Nov 23rd Class Program

Push Press Cluster 4.4 1st Set @ Moderate Effort 2nd @ Moderate Effort 3rd @ Slightly Challenging Effort 4th @ Challenging Effort + Weighted Strict Supinated Chest to Bar Pull-Up Build to tough 2 rep + 8 Sets @ 80% Effort 1 min on AirBike 1-2 Rope Climbs 4 Strict Dips 6 T2B 8 Hang …
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Nov 22nd Class Program

Banded Deadlift 5 Sets x 3 reps 1st @ 45% 2nd @ 50% 3rd @ 55% 4th @ 60% 5th @ 65% + Weighted Reverse Lunge 1st Set x 10 reps/side @ controlled tempo 2nd Set x 10 reps/side @ controlled tempo 3rd Set x 8 reps/side @ controlled tempo 4th Set x 8 reps/side …
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Nov 21st Class Program

1 Set: 6 min AMRAP @ 75% effort 1:30 min Rowing 1:30 min Box Jumps with step down 1:30 min Burpee no jump 1:30 min Air Squats (Immediately into, with no rest) 6 min AMRAP @ 85-90% Effort 1:30 min Rowing 1:30 min Box Jump with step down 1:30 min Burpee no jump 1:30 min …
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