Month: November 2019

November 29th Class Program

A) Snatch 5 Sets of 3 Snatches from Floor 2 Snatches from above the knee 1 Snatch from High Hang   B1) Dual KB Front Rack Wall Sit 4×6-8 @ 41×1 rest 1-2min B2) Bench Press 4×6-8 @ 41×1 rest 1-2min   C) 10 Rounds @ 85-90%/ Tough but Sustainable Effort 10 Wallballs @ 20/14lbs …
read more

November 28th Class Program

A) Deadlift Build to a Challenging Set of 6   B1) Forward Sled Drag 4x100ft of constant movement! w/ Weight in the goblet position B2)  Ring Row 4×8-12 @ Challenging Angle B3) Side Plank 4x30s/arm rest 2-3min   C) 5 Rounds for Time 11 Cal Row 9 Deadlifts @ 135/95lbs 7 Hang Power Cleans @ …
read more

November 27th Class Program

A) 45-60min @75%/Moderate Effort 20 Cal Row 18 Alt Steps ups 16 Cal Assult Bike 14 No Push-up Burpees 12 Cal Ski Erg 100ft Farmers Carry @ Moderate Weight

Nov 26th Class Program

A) 5 Sets @ High Effort Every 2min Complete: 2 Rope Climbs 10-15 Toes to Bar + B1) Strict Supinated Pull-up 5×3-5 w/ Added Weight rest 1-2min B2) Strict Dip 5×3-5 w/ Added Weight rest 1-2min + C) 20min EMOM 1st: 8-12 HSPU (12-15 DB Push Press) 2nd: 8-12 Cal Assault Bike 3rd: 12-15 Box Jumps …
read more

Nov 25th Class Program

A) Front Squat Build to a Challenging Set of 4 @ 41X1 + B1) Floor Press 4×10-12 @ 22X1 Rest 1-2min B2) Bent Over Barbell Row 4×8-12 @ 31X1 rest 1-2min B3) Front Leaning Rest on Rings 4×45-60s rest 1-2min + 12min AMRAP 2-4-6-8-10-12-14…etc DB Snatches @ 50/35lbs DB Goblet Squat @ 50/35lbs 30-30-30-30-30-30…etc Double …
read more