Month: April 2019

May 1st Class Program

At Sustainable Effort (Think 80% Aerobically) 1000m Row Rest 2 min 400m Run Rest 1 min 400m Row Rest 1 min 400m Run Rest 1 min 400m Row Rest 1 min 400m Run Rest 1 min 400m Row Rest 1 min 400m Run Rest 1 min 400m Row Rest 2 min 800m Run + 10 …
read more

April 29th Class Program

Power Snatch Every 2 mins perform 5 Snatch – drop each rep with quick reset x 5 Sets Start @ Moderate Weight, build slightly as needed but not intended to be max out session. Sub Hang version for those lacking bottom hip position / good 1st pull + Back Squat Build to tough 4 rep …
read more

April 29th Class Program

Seated Strict Press Cluster 3.3 x 4 sets + Strict Supinated Pull-up Cluster 3.3 x 4 sets + 5 Sets @ 80-85% Effort 400m Run 20 Wall Balls @ 20/14 10 Burpee Box Jump Overs 1-2 Rope Climbs Rest 2 mins + 15 mins for Quality: 100ft Suitcase Carry/side 15 Back Extensions 10 T2B 20/15 …
read more

April 26th Class Program

Floor Press 4 Sets: 10-12 reps @20X0 Rest 1-2 mins + Bent Over Dual KB Row 4 Setsx 10-12 reps @20X0 Rest 1-2 mins + Sorenson 4 Sets x 45-60s Holds Rest as needed + For time: 100-75-50-25 DU’s 30-25-20-15-10 Pushups 15-12-9-7-5 Strict Pullups + 4-5 Sets for Quality: 400m Run 8-10 T2B 8-10 Box …
read more

April 25th Class Program

Sumo Deadlift 5-5-5-5-5 Rest as needed + Rear Foot Elevated Split Squat 4 Sets x 6-8 reps/side @3111 Rest 1-2 mins + Glute Ham Raise 4 Sets x 6-8 reps @30X0 Rest 1-2 mins + 18 min EMOM 1st min: 12-15 KB Snatch on Right 2nd min: 8-12 Cals on AirBIke 3rd min: 12-15 KB …
read more