Wednesday-17018

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 15 min- work to 2.5# heavier than last weeks complex of: Hi Hang Clean, Hang Clean, Clean, 2 Front Squats, 3 Jerks 2) 10 min to est 1RM Shoulder Press 3) 7 min AMRAP- 1…

Tuesday-171017

Warmup: 2 sets- 15 cal row, 20 sec Deadbug each position, 5 scapula depressions, then- movement prep with Coach Conditioning: AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP…

Monday-171016

Warmup: 2 sets: 15 cal row, 20 Alternating Captain Morgan's, 6 knee cradle lunge with vertical rotation, 5 Cuban PVC press, then- snatch warmup with Coach WL: Power Snatch- 12 min to est heavy single Conditioning: "Isabel"- 30 Snatches for time (135/95) Mobility: -2 min barbell trap smash -2 min…

Saturday-171014

Today's Schedule: 8-930am Open Gym 930am Group Class Warmup: 2 min airbike, then- group dynamic warmup with Coach Conditioning: Teams of 3 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Bike *30…

Friday-171013

Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Bench Press- 3 sets of 5 @ 2.5# heavier than last week (Week 5/10), rest 2 min 2) Gun Show- 5 Rounds…

Wednesday-171011

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 15 min to est Max Complex of- Hi-Hang Clean+Hang Clean+Clean+3 Front Squats+3 Jerks 2) Shoulder Press- 3 sets of 5 @ 2.5# heavier than last week, rest 3 min (Week 10/10) 3) 3 Rounds for…

Tuesday-171010

Warmup: 2 sets: 12 cal airbike, 15 sec captain Morgan, 6 knee cradle lateral lunge with rotation, 5 scapula depressions, then- deadlift warmup with Coach WL: Deadlift- 12 min to est heavy set of 5 Conditioning: On the Minute x 12 (4 Rounds) 1st: 15 Deadlifts (225/155) 2nd: 10 T2B…

Monday-171009

Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, shoulder press, then- movement prep with Coach Conditioning: “Fight Gone Bad” 3 Rounds for Max Reps, resting 1:00 between: 1:00 Wallballs (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box…

Saturday-171007

Today's Schedule: 7-830am Open Gym 830am Free Beginners Class 930am Group Class Warmup: 500m row or 2 min airbike, then- group dynamic warmup with Coach Conditioning: For time 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The…
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