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Affiliate Program 18/06/2018

Monday Main Class A. Strength 20 minutes to work up to a heavy Front Squat Front Squat Warm Up: 2 Rounds Empty Bar 5 – Front Squat, slow down, fast up 5 – Front Squat, slow down, 2 second pause at the bottom, fast up 5 – Front Squat, slow down, half way up, back… Read more »

Affiliate Program 11/06/2018

Monday Main Class A. Strength E3MOM 4×6 Deadlift@75/80% Deadlift Warm Up: 3 Rounds 10 Banded Good Mornings 20 Alt Lunges 10 Russian KB Swings 20m Bear Crawl B. Conditioning AMRAP 20 100 Double Unders 75 Wallballs@9/6kg 50 Burpees to 6″ Target 25 T2B Score = Reps Tuesday Main Class A. Strength  E3MOM 5×2 Front Squat@90% Front… Read more »

Affiliate Program 04/06/2018

Monday Main Class A. Strength E3MOM 5×3 Back Squat@85% Back Squat Warm Up: 2 Rounds Empty Bar 10 Slow Down Fast Up 10 Slow Down, Pause at bottom Fast Up (Rest 1 minute between rounds) B. Conditioning For Time: 21-18-15-12-9-6-3 Thruster@50/35kg Over Bar Burpee Pull-Up Score = Time Tuesday Main Class A. Strength  E3MOM 4×8 Deadlift@65/75%   B…. Read more »

Affiliate Program 28/05/2018

Monday Main Class “Murph” RX 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run Or Scaled 800m Run 50 Pull Ups 100 Push Ups 150 Squats 800m Run Tuesday Main Class A. Strength  E3MOM 4×10 Deadlift@60/70% Deadlift Warm Up: 3 Rounds 10 Banded Good Mornings 10 Alt Lunges  10 Russian… Read more »

Affiliate Program 21/05/2018

Monday Main Class A. Strength  20 minutes to work up to a heavy single Deadlift Deadlift Warm Up: 3 Rounds 10 Banded Good Mornings 10 Alt Lunges  10 Russian KB Swings 10 Alt Lunges B. Conditioning For Time: 10 Squat Clean@80/60kg 10 Over Bar Burpee 8 Squat Clean@80/60kg 10 Over Bar Burpee 6 Squat Clean@80/60kg 10 Over… Read more »

Affiliate Program 14/05/2018

Monday Main Class A. Strength 20 minutes to work up to a heavy single Bench Press     B. Conditioning For Time or AMRAP 20 20-15-10-10-15-20 Hang Power Clean@50/35kg Pull Up Score = Time Tuesday Main Class A. Strength E3MOM 5×5 Strict Press@80%   B. Conditioning Minute 0-8 40 Calorie Row 30 STOH@42.5/30kg 20 Bar… Read more »

Affiliate Program 07/05/2018

Monday Main Class A. Strength E3MOM 5×4 Back Squat@80%   B. Conditioning For Time: In Pairs 50-40-30-20-10 Calorie Row Over Box Jumps@24/20″ Alt DB Snatch@30/22.5kg Score = Time Tuesday Main Class A. Strength E3MOM 5×8 Bench Press@65/70%   B. Conditioning For Time: 50 Wallballs@14/9kg 40 T2B 30 Burpees Over Bar 20 Deadlifts@@140/90kg 10 Right Arm… Read more »

Affiliate Program 30/04/2018

Monday Main Class A. Strength E3MOM 5×6 Bench Press@70/75%   B. Strength E2MOM 4×8 Single Arm DB Row Weight: As heavy as possible whilst maintaining form. C. Strength EMOM 25 1 – 8 DB Strict Press 2 – 8 Strict Pull Ups 3 – 8 Lying Tricep Extension 4 – 8 Hammer Curl 5 – 8… Read more »

Affiliate Program 23/04/2018

Monday Main Class  A. Weightlifting 20 minutes to work up to a heavy single Squat Clean Front Squat Warm Up: 2 Rounds Empty Bar 5 – Front Squat, slow down, fast up 5 – Front Squat, slow down, 2 second pause at the bottom, fast up 5 – Front Squat, slow down, half way up,… Read more »

Affiliate Program 16/04/2018

Monday Main Class  A. Weightlifting E3MOM 5×5 TNG Power Clean@80% Power Clean Warm Up: 2 Rounds Empty Bar 5 – Below the knee Clean Grip Deadlifts 5 – Shrugs 5 – Clean Pull 5 – Muscle Clean 5 – Power Clean 5 – Deep Power Clean (Rest 1 minute between rounds) B. Conditioning For Time… Read more »