Month: February 2019

Feb 5th Class Program

Conventional Deadlift 1 Rep every 2 mins x 8 Sets + 4 Sets: 10 Double KB Front Squats 10 Double KB Front Rack Lunges Rest 2-3 mins + 5 Sets: 30s of 50ft Shuttle Sprints 30s rest 30s of Hang Cleans @ 115/75 30s rest 30s Box Jump Overs @ 24/20 30s rest + Glute …
read more

Feb 4th Class Program

Strict Press Waveloading 8-6-4 @ Moderate Weight 8-6-4 @ Tough Weight Rest 1-2 mins b/t sets Snatch Grip Rows Waveloading: 8-6-4 @ Moderate Weight 8-6-4 @ Tough Weight Rest 1-2 mins b/t sets + 1 Set @ High Effort 5 min AMRAP 5 T2B 5 DB Push Press @ 50/35 Rest 3 mins 5 min …
read more

Feb 2nd Class Program

Teams of 2 : Min 0-8 perform: 12 Wall Balls 10 Box Jumps w step down @ 24/20 *1 Work / 1 Rest per round Min 8-10 – Rest Min 10-18 perform: 12 Power Cleans @ 95/65 10 Cals on Rower *1 Work / 1 Rest per round Min 18-20 – Rest Min 20-28 perform: …
read more

Feb 1st Class Program

Dumbbell Floor Press 4 Sets x 8-10 reps @20X0 Rest 1 min Neutral Grip Ring Pull-Up 4 Sets x 8-10 reps @10X0 (Adjust reps based on athlete / Accumalte reps as alternative) Rest as needed + Dumbbell Z Press 4 Sets x 8-10 reps @20X0 Rest 1 min Chain Saw Row 4 Sets x 8-10 …
read more