Month: December 2018

Dec 31st Class Program

Bench Press Waveloading: 6 reps / 4 reps / 2 reps @ Moderate Effort 6 reps / 4 reps / 2 reps @ Tough Effort Rest as needed b/t sets Strict Pronated Pull-up 6 reps / 4 reps / 2 reps @ Moderate Effort 6 reps / 4 reps / 2 reps @ Tough Effort …
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Dec 28th Class Program

Back Squat 10 min EMOM x 5 Reps @ Moderate Weight – Emphasis on volume not maximal weight + Dumbbell Romanian Deadlift 4 Sets x 10 reps @20X0 Rest 1-2 mins Dumbbell Split Squat 4 Sets x 10 reps/side @20X0 Rest as needed + 2 Sets:\ 5 min AMRAP 3-6-9-12-15… Box Jump Overs @ 24/20 …
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Dec 27th Class Program

Seated Barbell Press 3 Sets x 12 reps @20X0 Rest as needed Chain Saw Row 3 Sets x 12 reps/side @20X0 Rest as needed Front Leaning Rest 3 Sets x 45-60s Holds *Hands not rings + 10 Sets: 1 Rope Climb 5 Dips 7 Strict Pullups 9 Wall Balls 12 Alt DB Snatch @ 50/35 …
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Dec 22nd Class Program

Teams of 3 15 min AMRAP 7 Burpee Box Jump Overs @ 24/20 14 Deadlifts @ 115/75 21 Wall Balls @ 20/14 + Teams of 3 15 min AMRAP 9 Burpee Box Jump Overs @ 24/20 9 Thrusters @ 115/75 9 T2B

Dec 21st Class Program

Seated Barbell Press 4 Sets x 8-10 reps @20X0 Rest 1-2 mins Neutral Grip Ring Pull-Up 4 Sets x 8-10 reps @10X0 (Sub banded Supinated Pull-ups or whatever is appropriate for the athlete.) Rest as needed + 20 min EMOM 1st min: 5-10 Dips 2nd min: 8-12 Hang Power Cleans @ 115/75 3rd min: 50 …
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