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Affiliate Program 08/10/2018

Monday Main Class A. Strength E3MOM 5×8 Hang Power Clean@70/80% of 1RM Hang Clean B. Conditioning For Time: 6 Rounds 12 DB Front Sqaut@30/22.5kg 12 T2B Score = Reps Coaches Notes: Keep the bar close, stay over the bar, trying not to swing onto your heels but stay on mid foot when moving up from hang position… Read more »

Affiliate Program 01/10/2018

Monday Main Class A. Strength EMOM 18 1 – 5 Strict Press + 5 Push Press + 5 Push Jerk@70% of 1RM Strict Press 2 – 15 Front Squats@70% of 1RM Strict Press 3 – REST B. Conditioning AMRAP 7 12 Air Sqauts 8 Down Ups 6 Pull Ups Score = Reps Coaches Notes: Tuesday Main Class A…. Read more »

Affiliate Program 24/09/2018

Monday Main Class A. Strength 20 minutes to work up to a heavy Clean Clean Warm Up: 3 Rounds Empty Bar 5 – Clean Grip Deadlift 5 – Clean Pull 5 – Muscle Clean 5 – Power Clean 5 – Deep Power Clean 5 – Cleans (Rest 30 seconds between rounds) B. Conditioning AMRAP 14… Read more »

Affiliate Program 17/09/2018

Monday Main Class A. Strength E3MOM 5×3 Hang Squat Clean@80/85% B. Conditioning For Time: 21-15-9 Hang Power Clean@60/40kg Burpees Over Bar T2B 400m Run after completing all the 21’s then 15’s and 9’s. 3 runs in total. Score = Time   https://www.youtube.com/watch?v=YZUdVyVV3uI Coaches Notes: Aiming to go as unbroken as possible 21-15-9 using the run… Read more »

Affiliate Program 10/09/2018

Monday Main Class A. Skill Barbell Efficiency  Hang Power Clean 2 Rounds Empty Bar 5 – Shrugs 5 – Hang Clean Pull 5 – Hang Muscle Clean 5 – Hang Power Clean 5 – Hang Deep Power Clean (Rest 1 minute between rounds) STOH 5 – Strict Press 5 – Push Press 5 – Push… Read more »

Affiliate Program 03/09/2018

Monday Main Class A. Strength E3MOM 3×20 Front Squat@50% of 1RM 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 to the… Read more »

Affiliate Program 27/08/2018

Monday Main Class A. Strength E3MOM 5×5 Hang Power Clean@80% of 1RM Power Clean Hang Power Clean Warm Up: 2 Rounds Empty Bar 5 – Shrugs 5 – Hang Clean Pull 5 – Hang Muscle Clean 5 – Hang Power Clean 5 – Hang Deep Power Clean (Rest 1 minute between rounds) B. Conditioning RX+… Read more »

Affiliate Program 20/08/2018

Monday Main Class A. Strength E3MOM 4×6 Bench Press@75% B. Conditioning For Time: 21 DB Thrusters@22.5/15kg 12 Burpees 18 DB Thrusters@22.5/15kg 12 Burpees 15 DB Thrusters@22.5/15kg 12 Burpees 12 DB Thrusters@22.5/15kg 12 Burpees 9 DB Thrusters@22.5/15kg 12 Burpees 6 DB Thrusters@22.5/15kg 12 Burpees 3 DB Thrusters@22.5/15kg Score = Time   Coaches Notes: Shoulder width stance Dumbbells… Read more »

Affiliate Program 13/08/2018

Monday Main Class A. Strength E3MOM 5×3 Front Squat@80/85% B. Conditioning For Time: 21 Hang Squat Clean@60/40kg 400m Run 15 Hang Squat Clean@60/40kg 400m Run 9 Hang Squat Clean@60/40kg 400m Run 6 Hang Squat Clean@60/40kg 400m Run 3 Hang Squat Clean@60/40kg Score = Time Hang Power Clean Warm Up: 2 Rounds Empty Bar 5 – Shrugs 5 –… Read more »

Affiliate Program 06/08/2018

Monday Main Class A. Strength E3MOM 4×10 Bench Press@70% B. Conditioning 2 minute ME Row for Calories 2 minutes Rest 2 minutes ME Thrusters@50/35kg 2 minutes Rest 2 minute ME Box Jumps@24/20″ 2 minutes Rest 2 minute ME Assault Bike for Calories 2 minutes Rest 2 minute ME Down Ups Score = Reps Here are my 3 efficiency tips for the thruster:… Read more »