Month: July 2019

July 25th Class Program

Bench Press Cluster 1.1.1    x 4 sets Rest as needed + Supinated Barbell Bent Over Row Cluster 1.1.1    x4 sets Rest as needed + For Time: Buy in: 800m Run 10 Rounds of: 3 Strict Pull-ups 5 Dips 15 DU’s Buy out: 800m Run + 15 Min EMOM: 1st min: 15-20s L-Sit Hanging …
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July 24th Class Program

50 Min of Sustainable Work: 1000m Row Then 4 Rounds of: 15/10 Cals on AirBike 100ft Suitcase Carry/side 15 KBS @ 24/16 Then 4 Rounds of: 15/10 Cals on SkiErg 50ft Bear Crawl 50ft Walking Lunges (no weight) *Repeat until time elapses

July 23rd Class Program

Front Squat Waveloading: 10/8/6  Moderate Load 10/8/6  Tough Load Rest as needed between sets + 4 Sets: 8-10 DB Step Ups/side Rest 30-45s 8-10 Romanian Deadlifts Rest as needed + 12 min AMRAP @ 80-85% Effort 200m Run 10 HSPU (sub DB OH Press or Pushups) 10 Box Jump Overs @ 24/20 + 12-16 mins …
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July 22nd Class Program

Push Press 2-2-2-2-2 Rest as Needed + Neutral Grip Ring Pull-Up 2-2-2-2-2 Rest as Needed + 5 Rounds for Time: 21 Cals on Rower 15 Wall Balls 9 T2B + 3 Sets for Quality: 100ft Farmer Walk @ Tough Weight 12 DB Floor Press 12 DB Bent Over Rows 30s Ring Support Rest 1-2 Mins …
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July 19th Class Program

Bench Press Cluster 2.2.2 x 4 Sets Rest as Needed + Supinated Barbell Bent Over Row: Cluster 2.2.2 x 4 Sets Rest as Needed: + 5 Sets: 30s Rowing 30s Rest 30s KBS @ 24/16 30s Rest 30s Box Jumps w/ step down 30s Rest 30s Pushups 30s Rest + 4 Sets for Quality: 100ft …
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