Saturday-161203

Today's Schedule: 830am Class Warmup: 3 sets- 40 jump rope, 20 sec Deadbug each position, 5 t-spine rotations, 5 yoga push-ups Conditioning "Flying V" 400m Run 25 T2B 400m Run 15 Front Squat (155/105#) 400m Run 5 Rope Climbs 400m Run 15 Front Squat (155/105#) 400m Run 25 T2B Mobility:…

Friday-161202

Warmup: 3 sets- 250m row, 15 sec Captain Morgan each side, 5 each- suitcase deadlift, upright row, shoulder press Conditioning: "Open 16.4"-AMRAP 13: 55 Deadlifts (225/155) 55 Wallballs (20/14) *Girls to a 9' Target 55 Calorie Row 55 HSPU Mobility: -2 min anchored t-spine -2 min foam roll lats

Thursday-161201

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to planks WL: Shoulder Press- 12 min to work to 5RM Conditioning: "Diane"- 21/15/9 reps of -Deadlifts (225/155) -HSPU Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-161130

Warmup: 3 sets- 40 jump rope, 20 sec split squat hold each side, 5 t-spine rotations each side, 5 ankle stretch each side WL: Back Squat- 12 min to work to heavy set of 4 Conditioning: For Time- 3 Rounds Bergeron Beep Test* 50/40 Cal Row 3 Rounds Bergeron Beep…

Tuesday-161129

Warmup: 3 sets-15 cal row, 15 sec Captain Morgan each side, 5 each- suitcase DL, upright row, 1-Arm Russian swings Conditioning AMRAP 3: 15 Calorie Bike 15 Power Cleans (115/85#) Rest 3:00 AMRAP 3:00 12 Calorie Bike 12 Power Cleans (135/95#) Rest 3:00 AMRAP 3:00 9 Calorie Bike 9 Power…

Monday-161128

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 Cuban pvc press, snatch warmup with Coach Conditioning 4 RFT: 5 Ring Muscle-ups 10 Squat Snatches (115/85#) 15 BJO (24/20") Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Saturday-161126

Today's Schedule: 930am Group Class 1030-Noon Open Gym Warmup: 3 sets- 15 cal row, 5 each- suitcase DL, upright row, shoulder press each side, 15 sec split squat hold each side, barbell warmup with Coach Conditioning Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115/80#) 100…

Friday-161125

Today's Schedule: 9AM Class ONLY 10-1130 Open Gym Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations Conditioning: 4 Rounds- 25 Calorie Row 25 Wallballs (20/14#) 25 C2B Pull-ups *25 min cap Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-161123

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations WL: Back Squat- 12 min to est heavy set of 3 Conditioning: 21/15/9 reps for time -Hang Power Cleans (135/95) -Box Jumps (24/20) Mobility: -2 min couch stretch -2 min barbell quad smash

Tuesday-161122

Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan each side, 5 yoga pushups Conditioning: 3 min AMRAP- 21 OHS (95/65), 21 Burpee Over the Erg, Max Cal Row 3 min rest 3 min AMRAP- 18 OHS (115/80), 18 Burpee Over the Erg, Max Cal Row 3 min rest…
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