Month: November 2019

November 15 Class Program

A) Deadlift 4×9-10 @ 22X1 @ Weight used from last week. Rest as needed between sets + B) Barbell Back Rack Reverse Lunge 4×12/leg @ moderate to challenging weight Rest 1 Minute between legs + C) 15 Minute AMRAP 21/15 Cal Assault Bike 20 Russian KB Swings @ 32/24kg 50 Double Unders

November 14 Class Program

A1) Towel Pull-Up 4xAMRAP Rest 1 Minute + A2) DB Z-Press 4xAMRAP @ Challenging Weight Rest 1 Minute + A3) Half Kneeling Pallof press 4×8/side Rest 1 Minute + B) 8 Sets @ 85-90% Tough but Sustainable Effort 1 Rope Climb 6 Wall balls 6 Toes to Bar 6 Wall Balls 12/9 Cal Row Rest …
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November 13 Class Program

A) 45-60 Minute @ 75% Moderate Effort 8-10 Sets or Class End 300M Row 12 Russian KB Swings @ 24/16kg 50 Single Skips 0.4 Mile Assualt Bike/300M Ski Erg 50ft Walking Lunge 12 No Pushup Burpee  

November 9 Clas Program

A) Active Warmup   B) 18min AMRAP (alt every movement) 6 Shoulder to Overhead @135/95lbs 9 Bar Facing Burpees 100ft Sled Drag @180/135lbs + 5min Rest/Prep   C) For Time (Teams of 2) 5k Row Alt Every 250m   D) 3 sets 1min Front Leaning Rest on Floor 100ft/Side Suitcase Carry @ Moderate Load

November 8 Class Program

A) Snatch 8 Sets @ Moderate to Heavy Cluster 1 Snatch 1 Above the Knee Snatch 1 Hang Snatch Rest 1-2min   B1) Chest to Ring Pull-Up 4×3-6w/ Weighted rest 1-2min B2) Strict Dip 4×3-6 Weighted rest 1-2min   C) For Time (20min Timecap) 40 Muscles ups (scaled 40 pullups) 80 Cal Row 120 Wallballs …
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