Month: December 2019

December 7 Class Program

A1) Strict Supinated Pull-up 3×5 w/ added Weight OR 5×5 no aded weight A2) Strict Dip 3×5 w/ added weight OR 5×5 no added weight B) 3 Rounds for Time 50 Wallballs (alternating each rep, passing off the target) 30 Hang Power Cleans @135/95lbs (accumulate reps, switching every 5) 30 Cal Ski Erg/Row (accumulate any …
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December 6 Class Program

A) Split Jerk 5×3 @ moderate to challenging load OR 15min of practice   B) Bench Press 10×5 @ Moderate to Challenging Load Rest Exactly 1min Between sets   C) 20min @ 80% 20min Row/Ski Erg **every 5min starting at 0:00 (0,5,10,15) complete 10-15 Front Squats 135/95lb **every 5min Starting @ 2:30 (2:30,7:30,12:30,17:30) Complete 10-15 …
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December 5 Class Program

A) Deadlift Build to a Challenging Set of 4   B1) Barbell Back Rack Reverse Lunge 5×6/leg @ Challenging Weight rest 1min B2) DB Row 5×8/side @31X1 rest 1min   C) For Time 10 Alt Hang DB Snatches @ 50/35lbs 9 Burpee Box Jump Overs 20 Alt Hang DB Snatches 11 Burpee Box Jump Overs …
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December 4 Class Program

A) 45-60min @ 75%/Moderate Effort 5 Mile Assault Bike 3000M Row ** Every 5min complete 20 No Push-up Burpees 20 Alt Step Ups @ 20 Inches 100ft Farmers Walk @ Moderate Load   **break up the 5 mile bike and row however you wish

December 3rd Class Program

A) Strict Press 5×8-10 @21X1 1-2min between sets   B) 12min EMOM 1st: 5-10 Strict Pronated Pull-ups 2nd: 6-10 Romanian Deadlifts @31X1 3rd: 20-30s Hollow Hold   C) 4 Sets @ 85-90%/ Tough but Sustainable Effort 20/15 Cal Assault Bike 12 Single Arm DB Push Press (Right Arm) @ 50/35lbs 20 Russian KB Swings @ …
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