Month: January 2019

Jan 25th Class Program

Conventional Deadlift 3 reps every 2 mins x 8 sets + 3 Sets @ Increasing Effort 60s Double KB Front Squat @ 24/16 60s Rowing 60s Alt DB/KB Step Ups @ 24/16kg 60s AirBike 60s Rest + 3 Sets (Not for time) 100ft Sled Drag @ Tough Weight Rest as needed 100ft Farmers Walk @ …
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Jan 24th Class Program

Push Press Cluster 1.1.1 x 4 Sets Strict Pull-up Cluster 1.1.1 x 4 sets + For time: 30-20-10 Alt DB Snatch @ 50/35 Burpee Box Jump Overs @ 24/20 + 3 Sets @ Moderate Effort 30 Cals on AirBIke 1-3 Rope Climbs 8-12 Strict Dips Rest / Walk as needed for 1-2 mins

Jan 23rd Class Program

1 Set: 800m Row @ Warm-up Pace 800m Row @ Slightly increased effort *Use this a prep work / warm-up for rowing sets. + 5 Sets: 1 min AirBike @ 75% Effort 30s @ 80-85% Effort 30s @ 90-95% Effort Rest 1 min + 1 Set: 20 Cals on AirBIke @ Warm-up pace 20 Cals …
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Jan 22nd Class Program

Back Squat 10 min EMOM x 1 rep @ Challenging but not maximal effort + 4 Sets: 10 Barbell Good Mornings @3010 Rest 30s 10 Alt Back Rack Reverse Lunges @ controlled tempo Rest 30s 5 Seated Box Jumps @ Tough but not maximal height Rest as needed + 16 min EMOM 1st min: 10-15 …
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Jan 21st Class Program

4 Sets: AMRAP 30s of DB Bench Press Rest 30s AMRAP 30s of Ring Row or TRX Row Rest 1:30 mins + “The Chief” 5 Rounds: 3 min AMRAP 3 Power Cleans @ 135/95 6 Pushups 9 Air Squats Rest 1 min + 10-15 mins @ Moderate Pace Rowing – Every 2:30 mins perform 15 …
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