Blog

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 »

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 »