Month: August 2019

August 30th Class Program

Snatch: 10 sets: High Hang Power Snatch Above the knee Power Snatch Snatch from the floor Rest 1 min between sets + Barbell Hip Thrust From Floor 4×6-8 @ 2114 @ Heavy Load (225/155) Rest 1 min + Half Kneeling Pallof Press 4×8/side Rest 1 min + 5 Sets @ 85-90% Increasing Effort: 30s Hang …
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August 29th Class Program

Front Squat: 10 min E2MOM 10 Front Squats @ 75%-85% RPE + Z-Press: 3×10 @ 41X1 *slow tempo Rest 1-2 Mins + Strict Pronated Pull-up: 3×5.4.3 Cluster Rest 20s between sets + For Time: 4 Rounds for Time: 12 Cal Assault Bike 9 Front Squats @ 115/75 6 Box Jump Overs @ 24/20 w/ step …
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August 28th Class Program

25 Mins @ 60-75% Easy to Moderate Effort: 500m Row 100ft Farmers Carry @ Moderate Load 20 No Push-up Burpees 20 Alt Walking Lunges *every 5 min (0,5,10,15,20) Complete a 200m Run *Immediately into : + 25 min @ 60-75% Easy to Moderate Effort: 1 Mile Assault Bike/500m SkiErg 100ft/side Suitcase Carry 20 Alt Step …
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August 27th Class Program

20 Sets @ Moderate to High Effort: Complete 1 Split Jerk every 30s for 20 sets (10mins) + Deadlift: 4×4 @ 22X1 Rest 2-3 mins between sets + 20 Min @ 80% Effort: 12 Split Jerks/ Shoulder to Overhead 135/95 200ft Forward Facing Sled Drag @ 225/155 500m Row  

August 26th Class Program

Back Squat: 3×6.5.4 Cluster Set @ Challenging Load Rest 10-20s Between Reps Rest 2-3 min Between Sets + 12 Min EMOM: 1st: 6-8 Bench Press + 6-8 Supinated Bent Over Barbell Row 2nd: 20-30s Hollow Hold + AMRAP +AMCAL 5 min AMRAP 3-6-9-12-15… Thrusters @ 75/55 100m Run + 3 Min Rest + 5 Min …
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