Month: March 2019

March 22nd Class Program

Workout 19.5 33-27-21-15-9 reps for time of:95-lb. thrustersChest-to-bar pull-ups Time cap: 20 minutes or Bench Press2-2-2-2-2 Rest as needed Dumbbell Row4 Sets x 6-8 reps/side @20X0 Rest 1 min+Half Kneeling Arnold Press4 Set x 6-8 reps/side @20X0 rest 1 min 15 min AMRAP @ 80-85% Effort21 Cal Row 15 Pushups 9 T2B

March 21st Class Program

DeadliftCluster 1.1 x 4 Sets Rest as needed Barbell Front Rack Reverse Lunge4 Sets x 6-8 reps/side @30X0 Rest 1-2 mins+Glute Ham Raise4 Sets x 6-8 reps @2111 Rest as needed 5 Sets @ 80-85%( High effort )30 seconds bar facing burpee 30 seconds rest 30 seconds air bike 30 seconds rest 30 seconds hang …
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March 20th Class Program

5 Sets:1000m Row Rest 3 mins *Track pace per round and try to ensure consistency each round.

March 19th Class Program

Strict Handstand Push-up4 Sets x 4 reps @20X0 Add Deficit if possible **Sub DB/KB Z-Press – No kipping HSPU Rest 1-2 mins+Strict Supinated Pull-up4 Sets x 6-8 reps @20X0 Rest 1-2 mins+Hollow Rocks4 Sets x 30s of work Rest 1-2 mins For time:21-15-9 KBS @ 24/16 KB Push Press (Single Arm- reps acheived anyway, these …
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March 18th Class Program

Front Squat10 min EMOM x 3 reps @ Moderate Weight 10 Sets:High Hang Power Clean + Above Knee Power Clean every 60s 10 min AMRAP @ High Effort20 Wall Balls 15 Box Jumps w step down 10 T2B 15 mins @ Sustainable EffortRowing Every 3 mins perform 8-10 Burpees over the erg