Month: September 2019

October 1 Class Program

A) Clean 10min EMOM Perform 2 Power Cleans + 1 Squat Clean @ Moderate to Challenging Load   B1) Goblet Rear Foot Elevated Split Squat 4X6-8/leg @ 41X1 Rest 1-2min between sets B2) Supinated Barbell Bent Over Row 4X12-15 @ 11X1 Rest 1-2min between sets   C) 4 sers @ 85-90%/Tough but Sustainable Effort 3min …
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September 30 Class Program

A) Deadlift 7 Minute EMOM 5 Every Minute @ Moderate Challenging Weight + B1) Seated Strict Press 5×8 @ 21X1 Rest 1-2 Minutes B2) Pronated Pull-up 5×3-5 @ 5-10 Seconds eccentric Rest 1-2 Minutes +   C) For Time Buy In: 15 Burpees 3 Rounds: 75 Double Unders 20 Wall Balls Buy Out: 15 Burpees …
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September 27 Class Program

A) Snatch 12-15min EMOM 2 Power Snatches + 1 Low Hang Power Snatch   B) 30min EMOM @ 80% 1st: 3 Snatches + 5 Toe to Bar 2nd: 30s Row 3rd: 30s Bent Over Barbell Row 4th: 5 Push-Press + 3-5 Strict Pull-ups 5th: 30s Assault Bike

September 26 Class Program

A) Back Squat 6X5 @ 31X1 + B) 15 Minutes @ 80% 5@21X1 Bench Press 10/8 Cal Assault Bike 8-10 @ 31X1 Ring Row 10/8 Cal Ski Erg + C) For Time 300M Row 35 DB Thrusters 300M Row  

SEPTEMBER 25 CLASS PROGRAM

A) 50 Min @ 75%/Moderate Effort 3k Row ** Every 500m complete 100 ft farmers walk + 15 air squats @50×1 ** 4 mile Assault Bike ** Every 0.5 miles complete 20 alternating step ups @ 20 inches + 10 slow breaths in forearm plank