Blog

Affiliate Program 30/07/2018

Monday Main Class A. Strength E3MOM 5×2 Strict Press@90% B. Conditioning For Time: 100 STOH@60/40kg Every time you stop or drop 15/10 Press Ups Score = Time Warm Up Focus: Shoulders are our primary focus, pass throughs, scapular push and pulls. Tuesday Main Class A. Strength E3MOM 5×4 Front Squat@80% Warm Up Focus: 2 Rounds Empty… Read more »

Affiliate Program 23/07/2018

Monday Main Class A. Strength E3MOM 3×15 Bench Press@60% B. Conditioning AMRAP 20 400m Run 20 DB Push Press@22.5/15kg 10 Over DB Burpee Score = Reps Warm Up Focus Ramp up on Bench Press Set # Reps Load Rest Tempo 1 100% 50% Short Explosive 2 80% 60% Short Explosive 3 60% 70% Moderate Moderate… Read more »

Affiliate Program 16/07/2018

Monday A. Strength E3MOM 5×5 Back Squat@70/80% no more!!!   B. Conditioning AMRAP 14 24 Double Unders 12 Deadlifts@50/35kg 9 Hang Power Clean@50/35kg 6 Push Jerk@50/35kg Score = Time Tuesday A. Strength E3MOM 3×20 Bench Press@50% B. Conditioning     Wednesday Main Class Conditioning For Time: In Pairs 3 Rounds 1000m Row 52 Synchronised Goblet… Read more »

Affiliate Program 09/07/2018

Monday Main Class A. Strength 20 minutes to work up to a heavy Bench Press B. Conditioning For Time: 5 Rounds 12 Strict Pull-Ups 24 Press Ups 12 Strict Press@42.5/30kg 24 Sit Ups Score = Time   Session Focus Todays focus is to work on that strict strength that is so important when building a strong… Read more »

Affiliate Program 02/07/2018

Monday Main Class A. Strength E3MOM 4×10 Front Squat@65/70% 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 bottom, fast up (Rest… Read more »

Affiliate Program 25/06/2018

Monday Main Class A. Strength E3MOM 5×4 Deadlift@82.5/85% Deadlift Warm Up: 3 Rounds 10 Banded Good Mornings 10 Alt Lunges 10 Russian KB Swings 10 Alt Lunges B. Conditioning 11 AMRAP 11 Power Cleans@60/40kg 11 Burpees Over the Bar 19 Deadlifts@60/40kg 18 Pull-Ups Score = Reps Tuesday Main Class A. Strength E3MOM 4×12 Front Squat@65%… Read more »

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 »