Month: May 2019

May 24th Class Program

Strict Dips 5-5-5-5-5 + Supinated Barbell Bent Over Row 5 Sets x 6-8 reps @20X0 + For time: 1000m Row 21 Thrusters @ 95/65 750m Row 15 Thrusters @ 115/75 500m Row 9 Thrusters @ 135/95 *Scale accordingly, ensure last bar weight is appropriate for strength and skill level. + 12 min EMOM 1st min: …
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May 23rd Class Program

Sumo Deadlift 1-1-1-1-1 Rest as needed + Power Snatch Every 1:30 mins perform 1 Snatch x 8 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 + 5 Sets @ 80-85% Effort 50 DU’s …
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May 22nd Class Program

5 Sets @ Sustainable Effort: 400m Row 400m Run Rest 2-3 mins *Make each round repeatable + 15 mins @ Sustainable Effort AirBike or Rower Every 3 mins perform 10-15 Wall Balls

May 21st Class Program

10 min EMOM 1st min: 10 DB Rows on Right @ 55lbs + 5 Pushups 2nd min: 10 DB Rows on Left @ 55lbs + 5 Pushups + 10 min EMOM 1st min: 10 DB Push Press on Right + AirBike in remaining @ 55-60 RPM 2nd min: 10 DB Push Press on Left + …
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May 17th Class Program

Back Squat Build to tough single Rest as needed + Power Snatch Every 2 mins perform 2 Snatchs – drop each rep with quick reset x 6 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 …
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