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Affiliate Program 26/11/2018

Week 4 Strength: Only 1 squat session this week followed by another 3 weeks of 3 sessions to follow Gymnastic Skill: Week 4, bar muscle up progression 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… Read more »

Affiliate Program 19/11/2018

Week 3 Strength: Week 2, 6 week squat program Gymnastic Skill: Week 3, bar muscle up progression Monday A. Strength E3MOM 6×4 Back Squat @80% of 1RM Back Squat B. Conditioning “D’Ya Like Deagzzz” 6 Minute Window: 400m Run Buy In (together) ME Devils Press Score = Reps **2 minutes rest** 6 Minute Window: 400m… Read more »

Affiliate Program 12/11/2018

Week 2 Strength: Week 1, 6 week squat program. Gymnastic Skill: Week 2, bar muscle up progression.  Monday Main Class A. Strength E3MOM 6×2 Front Squat@80% of 1RM Front Squat ‘Quads like Quinney” lols B. Conditioning AMRAP 15 7 Burpees 7 T2B 7 Front Squats Score = Reps Front Squat Increases: 6 Minutes@40/30kg 5 Minutes@50/35kg… Read more »

Affiliate Program 05/11/2018

Week 1 Strength: Testing before starting a 6 week squat program. Gymnastic Skill: Bar muscle up. 6 week progressive program.  Monday Main Class Conditioning “In the hurt locker by Hannah” For Time: 10-1 C&J@50/35kg T2B 10-1 Thrusters@50/35kg Pull Ups 10-1 Power Snatch@50/35kg HSPUs Score = Time Tuesday Main Class A. Strength 20 Minutes to work… Read more »

Affiliate Program 29/10/2018

Monday Main Class A. Strength “Big Traps Choice” E4MOM x 6 For Max Load: High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk AMRAP 10 5 Power Clean@70/45kg 10 T2B Score… Read more »

Affiliate Program 22/10/2018

Monday Main Class Coaches Conditioning Challenge “Cowler” AMRAP 5 50 Wallball@9/6kg Buy In 12 Deadlifts@70/50kg 12 Burpees Over Bar Score = Reps Rest 5 minutes AMRAP 5 35 Wallball@9/6kg Buy In 12 Deadlifts@90/60kg 12 Burpees Over Bar Score = Reps Rest 5 minutes AMRAP 5 20 Wallball@9/6kg Buy In 12 Deadlifts@110/70kg 12 Burpees Over Bar… Read more »

Affiliate Program 15/10/2018

Monday Main Class A. Strength 1 x Unbroken Set of ME Strict HSPUs E3MOM 4×50% of Max set Strict HSPUs or E3MOM 5×5 DB/KB Seated Strict Press B. Conditioning For Time: 3 Rounds 400m Run 20 Push Press@50/35kg 10 Burpees Over Bar Score = Time Coaches Notes: Strength: Test max set then complete 50% of what… Read more »

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 »