Specialty Class Programming

Day One Every 90" x 10 alternating, 5 of each 1- Forward and Reverse BB loaded Lunge, 3/s 2- Heavy American KB Swings, 20 --- Rest, 3-5 min to clean up and set up EMOM x 16, 2-kB death march , 10/s Gorilla row @ 2011, 8/s Kettlebell drag, 10/s DU or singles, … [Read more...] about Power HIIT | week of 3/13

Day One 3 Rounds, 25-minute cap Row, 18/22 cal One side all the way through then the other SA DB Clean x 10 SA DB Push Press x 10 SA DB Squat x 10 SA DB step up x 10 Row, 18/22 cal Rest, 2 min Stimulus: Neuromuscular and Anaerobic. DBs should be heavy - heavy for the … [Read more...] about Power HIIT | week of 3/5

DAY ONE EMOM - 10 min  min 1 - Front Squat @1311 x 5  min 2 - Push up and plank banded row  x 5 + 10/10   --- For Time:    Buy in, 800 m   ...into... Then, 3 Rounds  SA DB OH walk: 50'/50'  Manmakers: 9, 7, 5  Plate Loaded Sit-up: 25   ...into... Buy Out, 800 … [Read more...] about Power HIIT | week of 2/20

Tuesday 3 Sets Bench Press x 3-3-3+ --- 3 Sets Back Squat x 10 at 52% Strict Pull Ups  Add 2 reps --- 3 Sets Copenhagen Plank x 20/:20 Dual KB Front Rack Bulgarian Split Squat x 6 each leg Dual DB Cuban Rotations x 12 --- *Above %s are based of 90% of 1 rep … [Read more...] about HP Strength | week of 2/13

Day One EMOM, 4 Rounds (16 min)  1- BB Pwr Clean, x 10  2- BB Front squat, x 10  3- Burpee Over Bar, x 10  4- Rest   --- EMOM, 4 rounds (16 min)  1- BB Shoulder to OH, x 12  2- BB Thruster, x 8  3- Burpee over bar, x 10  4- Rest    Day Two  Row or Bike … [Read more...] about Power HIIT | week of 2/13

Day 1 5 Rounds - for time Curtis Complex 1 + 1 each round Row 12/14cal HR Push Up 15 Rest 2 min 5 Rounds Curtis Complex 1 + 1 each round Run/Row 20 cal Bike 8/12 cal Curtis Complex: Hang Squat Clean + Lunge + Lunge + … [Read more...] about power hiit – week of 2/6