10:00AM  KB CLASS A. 5 RDS OF SINGLE KB COMPLEX 5  1-Hand Swings R/L 5 Snatches R/L 5 Thrusters (squat – press) R/L 5  1-Hand Swings R/L -Rest 90 – 120 sec. between rounds -Use snatch weight bell B.  2 RDS – Pull-up Ladder 1-5 -do 10 2-Hand Swings between rungs of pull-ups  Read more

  Fitness  A.  Push Press – 5 x 2 B.  AFAP   800M Run 40 x Push Presses 40 x Pull-ups 40 x Squats   Performance A.  Push Press + Push Jerk – Work up to a heavy load B.  AFAP 800M Run 100 x Double-unders 50 x Push Presses @ 95lb/65lb 50 x Pull-ups or 75 Swings @ 1.5 pood/1 pood (Only if you attended Thursdays class) 50 x OHS @ 95lb/65lb Sport A.  EMOM – 10 Mins 1-3 Burpee Bar Muscle-ups B.  AFAP 800M Run 100 x Double-unders 50 x HSPU (Regional standards) 40 x T2B 30 x STO @ 165lb/100lb  20 x Cal Row  -Post results under comments  Read more

Know your score 5:30 INTERMEDIATE KB CLASS A.  5 RDS TGU L/R 10 2-Hand Swings 5 Goblet Squats B. 8 Min. EMOM 5 R/L 1-Hand Swing 5 Push-ups C. 2 RDS 1 Min. R/L Rack holds (Snatch weight)   6:30 BEGINNER KB CLASS A. 5 RDS 8 KB DL 5R/L Press B. 5 RDS 8 Goblet Squats 5 Pull-ups C. 6 Min. EMOM 12 2-Hand Swings Rest in Rack position until top of minute          Read more

  Fitness – Performance A1.  5 x ME – Strict Pull-ups  A2.  5 x ME – Strict Dips  -Use a partner to assist you with both movements.    B.  AFAP  21 – 15 – 9  Lateral Jumps (PVC) @ 24inch/20inch – 1 Jump = 1 Rep  Burpees  Sport  A.  Row/Run @ Recovery Pace – 15 Mins  B.  Mobility  -Post results under comments    Read more

–Remember there will be no programming for this next week.  If you’re a few weeks behind go ahead and back track.   A.  STRENGTH (Day 5/Week 6) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12 “Go to Failure”  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x 20 (10 each)  Dumbbell Rows – 2 x 10  Back Squat – work up to a heavy 1 rep max    Pull-overs – 1 x 20  RDL – 1 x 15  Barbell Row – 3 x ME Banded Push-downs – 5 x 20 w/ Banded pull aparts – 5 x 20  Read more