Friday-160930

Warmup: 3 sets- 250m row, 5 suitcase DL, 5 1-arm Russian swings, 5 shoulder press, barbell warmup with Coach Conditioning: Teams of 2, AMRAP 25: 9 Rope Climbs, 40 Clean and Jerks 30 HSPU, 40 Power Snatches 76 DU, 40 Overhead Squats 1st round every barbell is 95/65 2nd round…

Thursday-160929

Warmup: 3 sets- 250m row, 30 sec split squat hold, 5 shoulder press each side WL: Shoulder Press- 5x5, rest 2 min Conditioning: EMOMx15 min Min 1: 15 KBS (70/53) Min 2: 50 foot walking lunge Min 3: 10 HSPU Mobility: -2 min door frame pec stretch -2 min barbell…

Wednesday-160928

Warmup: 3 sets-12 cal Airbike, 15 sec deadbug each position, 5 t-spine rotations WL: Back Squat 5 reps at 78% 1 rep at 83% 5 reps at 78% 1 rep at 86% 5 reps at 78% 1 rep at 89% *Rest 90 sec-2min between sets Conditioning: For Time -1500m row…

Tuesday-160927

Warmup: 40 Jump Rope, 15 sec Captain Morgan each side, 5 strict Pullup with Scapula Depression Conditioning: 5 Minute Window 600m Run 1 Round “Cindy” AMRAP Clean & Jerk (135/95#) Rest 5:00 5 Minute Window 400m Run 2 Rounds “Cindy” AMRAP Clean & Jerk (155/105#) Rest 5:00 5 Minute Window…

Monday-160926

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, Cuban PVC press WL: Snatch- A. 1x2 at 60%, - pause in the bottom for 10 seconds on both reps B. 1x2 at 70%, - pause in the bottom for 7 seconds on both reps C.…

Saturday-160924

Today's Schedule: 830am Group Class 930am Hollow Body Position/Kipping Seminar Warmup: 3 sets- 20 sec Deadbug each position, 5 suitcase DL, 5 1-arm Russian swings, 5 shoulder press each side, CJ warmup with Coach Conditioning Teams of 3: AMRAP 25: 50 Calorie Assault Bike 50 CJ (95/65) 50 Calorie Assault…

Friday-160923

Warmup: 3 sets- 12 cal Airbike or 15 cal row, 5 t-spine rotations, 5 yoga Pushups, barbell warmup with Coach Conditioning: AMRAP 18: 30 Thrusters (95/65#) 30 Box Jumps (24/20#) 30 Calorie Row 30 Toes-to-Bar Mobility: -2 min anchored t-spine -2 min barbell hamstring smash

Thursday-160922

Warmup: 3 sets- 12 cal Airbike, 5 t-spine rotations, 5 yoga Pushups WL: Bench Press- 5 sets of 5 climbing, rest 2 min Conditioning: 5 Rounds for reps -30 sec ME Pendlay Rows (135/95) -30 sec rest -30 sec ME Burpee Lateral Box Jump (24/20) -30 sec rest -30 sec…

Wednesday-160921

Warmup: 3 sets- 40 jump rope, 5 1-leg glute bridge each side, 5 1-arm Russian swings each side, barbell warmup with Coach Conditioning: 1 Round: 800m Run 80 Double-unders 21 Hang Power Cleans (135/95#) 2 Rounds: 400m Run 40 Double-unders 15 Hang Power Cleans (135/95#) 3 Rounds: 200m Run 20…

Tuesday-160920

Warmup: 3 sets- 250m row, 5 suitcase DL, 5 1-arm Russian swings, 10 sec Captain Morgan each side Conditioning With a running clock... AMRAP 5: 50 WB Buy-In 12 DL (185/135), 12 Barbell Burpees ... Rest 5:00... AMRAP 5: 35 WB Buy-In 9 DL (225/155), 9 Barbell Burpees ... Rest…
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