Month: December 2019

December 30th Class Program

A) Sumo Deadlift 4×10 @ 41X1 @ Challenging Weight Rest as needed between sets B) 3 Sets @ 80% 2min Ski Erg/ Row Erg 12-15 DB Bench Press @ Challenging Weight 12-15 Feet on Box Ring Rows Rest 2min C) For Time 21-15-9 Power Cleans @ 95/65lbs (Adv: 115/75lbs) Cal Row + 5min Rest + …
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December 29th Class Program

A) 20min @ 75%/Moderate Effort 4min Row 3min Ski Erg 2min Alt Step ups @ 20 inches 1min Assault Bike B) 30min @ 85-90%/Tough but Sustainable Effort 30s 32ft (10m) Shuttle Run 30s Rest 30s Burpee Box Jump Overs @ 24/20 Inches 30s Rest 30s Assault Bike 30s Rest 30s American KB Swings @ 24/16kg …
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December 28th Class Program

A) Power Clean 10min to build to a tough Cluster 1.1.1.1 **rest 10-20s between reps B) 15min AMRAP 21 Cal Assault Bike 15 Hang Power Cleans @ 95/65lbs 9 Toes to Bar + 5min Rest/Prep C) 20min AMRAP 3000m/2600m Total Row 20 Alternating 50ft Shuttle Runs 60 Alternating Box Jumps @ 30/24 Inches w/ Step …
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December 23rd Class Program

A) Sumo Deadlift 4×8 @ 41X1 @ Challenging Weight Rest as needed between Sets B) 15min EMOM 1st: 8-10 Bench Press @ Challenging Weight 2nd: 6-10 Pronated Pull-ups 3rd: 45s Forearm Plank C) 8min AMRAP 8-8-8-8-8… ETC Cal Row 3-6-9-12-15…ETC DB Thrusters @ 45/25lbs + 4min Rest/Prep + D) 8min AMRAP 8-8-8-8-8…ETC Cal Assault Bike …
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December 22nd Class Program

A) 20min @ 75%/Moderate Effort 2min Row 1min Alt Step ups @ 20 inches 1min No Push-up Burpees 1min Single Skips B) 5-6 Sets @ 85-90%/Tough but Sustainable Effort 30s Assault Bike 30s Rest 30s DB Power Cleans @ 35/20lbs/Hand 30s Rest 30s Row 30s Rest 30s Air Squats 30s Rest 30s Ski Erg (ADV: …
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