Month: October 2019

October 30 Class Program

A) 50min @75%/Moderate Effort 200M Row 30 Alt Step Ups @ 20 inches 400M Row 16 Russian KB Swings @24/16 600M Row 50ft Quadruped Bear Crawl 800M Row 1min Forearm Plank 200M Ski Erg 30 Alt Step ups @ 20 inches 400M Ski Erg 16 Russian KB Swings @ 24/16 600M Ski Erg 50ft Quadruped …
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October 29 Class Program

A) 10min EMOM 1st 4-8 Towel Pull-ups (scale with rope decent or ring row) 2nd: 20-30s Hollow Hold   B1) Forward Sled Drag 4x100ft @ Challenging Weight rest as needed B2) Handstand Push-up Negative 4×4-6 Reps @41A1 Rest as needed   C) 4 Sets @ 85-90% Tought but sustainable Effort 25 Wallballs @20/14 to 10/9ft …
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October 28 Class Program

A) Front Squat 6×5 @41X1 @ Challenging Weight Rest as needed between sets   B1) Bench Press 3×10-12 @3111 rest 30s B2) Feet Elevated Ring Row 3xAMRAP rest 30s B3) Suitcare Carry 3x100ft/side rest 1-2min   C) For Time 15-12-9-6-3 Hang Power Cleans @115/65lbs 12/9 Cal Assault Bike

October 25 Class Program

A) Split Jerk 8min EMOM 2-3 Reps Every Minute   B1) Tall Kneeling Landmine Press 8×4-6/side @41X1 rest 30s B2) Pronated Pull-up 8×3-5 rest 30s   C) 3 Rounds For Time 15 Shoulder to Overhead @ 95/65lbs 500M Row   D) 20.3

October 24 Class Program

A) Deadlift Build to a Challenging Set of 8 @ 22X1 (meaning pause at the bottom, barbell on floor)   B) Barbell Back Rack Reverse Lunge 4×8/leg @ Challenging Weight rest 1min between legs   C) 8min @ 80% 10 Deadlifts @ 95/65lbs 10 Box Jumps w/ Step Down @ 24/20 inches 10 Cal Bike/Ski …
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