Month: April 2019

April 9th Class Program

Hang Power Clean + Front Squat + Hang Squat Clean 1 complex every 60s x 10 Sets + 5 Sets: 10 Double KB Front Squats @ Tough but managable weight every 1:30 mins + 15 mins for Quality / Move and Sweat 15/12 Cals on AirBike 100ft Sled Drag @ Tough Weight 50ft DB Lunges …
read more

Push Press Waveloading: 6 / 4 / 2 reps @ Moderate Weight 6 / 4 / 2 @ Tough Weight Rest as needed b/t sets + Neutral Grip Ring Pull-Up 6 / 4 / 2 – Moderate Effort 6 / 4 / 2 – Tough Effort (Weighted / smaller bands / etc) Rest as needed …
read more

April 5th Class Program

Bench Press Waveloading: 10 / 8 / 6 reps @ Moderate Weight 10 / 8 / 6 @ Tough Weight Rest as needed + Single Arm Dumbbell Row 4 Sets x 8 reps per side @31X1 Rest 1 min + barbell z press 4 Set x 8 reps @21X1 rest 1 min + 20min EMOM: …
read more

April 3rd Class Program

1 Set:5 min @ 70-75% effort 1 min Rowing 1 min Alt Step Ups 1 min Plankhold 1 min KBS @ 24/16 1 min Shuttle Sprints (Immediately into) 5 min AMRAP @ 75-80% effort 1 min Rowing 1 min Alt Step Ups 1 min Plankhold 1 min KBS @ 24/16 1 min Shuttle Sprints (Immediately …
read more