Month: July 2019

August 1st Class Program

Snatch 12 min EMOM High Hang Snatch + Low Hang Snatch + Below the Knee Snatch @ Moderate Load *Adjust accordingly to athlete capability to go into overhead squat + Goblet Rear Foot Elevated SS 4×8/leg @ 41X1 Rest 1 min + Romanian Deadlift 4x 6-8 reps @ 42X1 (2 sec pause off the ground) …
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July 31st Class Program

10 Sets @ 80% Sustainable Effort: 100m Run 16 Alt Walking Lunges *no weight 6 KB Swings @ 24/16 25 DU’s (50 singles) Rest 1 Min + 20 Min @  80% Sustainable Effort: 15 Cal Row/Bike/Ski Erg 6 Burpee Box Step Overs @ 24/20 w/ step down 100ft Farmer’s Carry @ 24/32 45s Forearm Plank …
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July 30th Class Program

Push Press 1-1-1-1-1 Rest as Needed + Neutral Grip Ring Pull-Up 1-1-1-1-1 Rest as Needed + 10 Min AMRAP @ 80-85% Effort 1-2-3-4-5-6-7-8-9-10… Bench Press @ 185/115 Box Jumps w/ step down @ 24/20 1-1-1-1-1-1… Rope Climbs + 15 Mins @ Moderate Pace 250m Row 200m Run 10 Burpees

July 29 Class Program

A. Front Squat- Waveloading 8 / 6/ 4 Moderate Load 8 / 6 / 4 Tough Load Rest as needed between sets   B. 4 Sets 100ft Sled Drag @ tough weight Rest as needed   C. The “Chief” 5 Rounds 3 min AMRAP 3 Power Cleans 6 Push ups 9 Air Squats Rest 1 …
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July 26th Class Program

Snatch Cluster 1.1.1 Every 90s x 6 sets *Choose variation appropriate for skill level. + Front Rack Rear Foot Elevated Split Squat 3 Sets x 6-8 reps/side Rests 1-2 mins + Barbell Hip Thrust 3 Sets x 6-8 reps @ Controlled Tempo + 5 Sets: 50 DU’s 15 Thrusters @ 95/65 10 Burpees over the …
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