Push Press Waveloading:

5@78% / 4@82% / 3@88%

5@80% / 4@85% / 3@90%

+

SA Ring Row or TRX row – 6-8 reps/side x 4 sets

Suitcase Carry x 100ft/side x 4 sets

+

15 min EMOM:

1st min: 8-12 T2B

2nd min: 10-15 Ring Dips or Pushups (Clapping or non clapping)

3rd min: 30s Rowing for Cals

Bench Press 4-4-4-4-4

+

Weighted C2B or Pullups 4-4-4-4-4

+

100ft/side SIngle arm OH Carry

45-60s Front Leaning Rest on Rings or Ground

+

10 min AMRAP:

1-2-3-4-5-6-7…. of

C2B

Burpee Box Jump Overs

Power Clean, build to moderate 2 rep TNG

+

Front Rack Step Up 6-8 reps/side x 4 sets

Good Mornings 6-8 reps x 4 sets

+

5 Sets:

10 Cals on AirBike @ 155/105

12 Deadlifts @ 155/105

9 Hang Cleans @ 155/105

6 STO @ 155/105

Rest 2 mins

Aug 16th Class Program:
Run 800m
Rest 2 mins
8x200m Run –
rest 20s after each 200m Run-
after last run rest 20s into 400m Run
+
Row 1000m @ moderate effort
Rest 2 mins
8x200m row
Rest 15s after each 200m Row
after last 200m row rest 15s before 800m Row

Push Press Waveloading:
5@75% / 4@80% / 3@85%
5@78% / 4@82% / 3@88%
+
Duel DB Bent Over Rows 6-8 reps x 4 sets
Hollow Body Rocks 30s of work.x 4 sets
+
15 min EMOM:
1st min: 1-3 TNG Rope Climbs
2nd min: 10-12 Kipping HSPU or 10-12 DB Z-Press
3rd min: 30s DU’s

Aug 14th Class program:
Snatch (Power or Squat) – 1 rep every 30s x 12 sets
+
Double Over Hand Axle Bar Deadlift- Build to tough 2 rep
+
5 sets:
30s Double KB Front Squat / 30s rest
30s Double KB FR Lunges / 30s Rest
30s AirBike / 30s Rest