Month: May 2019

May 9th Class Program

Sumo Deadlift 3-3-3-3 Rest as needed + Rear Foot Elevated Split Squat 4 Sets x 6-8 reps/side @ controlled tempo Rest 1-2 mins + staggered stance good morning 4 Sets x 6-8 reps/side @30X0 Rest 1-2 mins + 20 min AMRAP @ 80% Effort 200m Run 12 KBS @ 24/16 12 Box Jumps 200m Run …
read more

May 8th Class Program

1 Set – Sustainable Effort 2 Sets: 1000m Row Rest 2 mins 4 Sets: 500m Row Rest 1 min 8 Sets: 250m Row Rest 30s + 15 mins for Quality: 1 min AirBIke 100ft Farmers Walk 50ft Walking Lunges – no weight 1 min Plankhold

May 7th Class Program

Seated Strict Press Cluster 2.2 x 4 sets + Strict Supinated Pull-up Cluster 2.2 x 4 sets + 10 min EMOM 1st min: 10-15 Cals on AirBike (No Longer than 45s) 2nd min: 8-12 Hang Power Cleans @ 115/75 Rest 5 min 10 min EMOM 1st min: 10-15 Cals on Rower (No Longer than 45s) …
read more

May 6th Class Program

Power Snatch Every 2 mins perform 3 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 2 rep …
read more

May 3rd Class Program

Sumo Deadlift 4-4-4-4 Rest as needed + Front Rack Step Up 4 Sets x 6-8 reps/side @ controlled tempo Rest 1-2 mins + Barbell Hip Thrust 4 Sets x 6-8 reps @30X0 Rest 1-2 mins + For time: 400m Run 30 Thrusters @ 95/65 400m Run 20 Thrusters @ 95/65 400m Run 10 Thrusters @ …
read more