160827

8am class only today. Gym will close at 9am today. Warmup: Group Dynamic Drills Conditioning: "Dee"- 4 Rounds for time -40 Air Squats -30 Hand Release Pushups -20 Burpees -400m run

Friday-160826

Warmup: 3 sets- 12 cal Airbike, 5 t-spine rotations, 5 yoga pushups, movement prep with Coach Conditioning: For time -10/8/6/4/2 Squat Cleans 155/105 -100/80/60/40/20 Double Unders Mobility: -2 min hip capsule internal rotation -2 min barbell calf smash

Thursday-160825

Warmup: 3 sets- 250m row, 10 band pull Aparts, 3 pillar to plank each side WL: Bench Press- est 2RM in 12 min Conditioning: 3 Rounds for time -10 Deadlifts (315/205) -15 Pushups -20 KB Stepups (53/35) Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Wednesday-160824

Warmup: 3 sets- 40 Jump Rope, 20 second deadbug hold each position, 30 sec split squat hold WL: Back Squat-4 sets of 6, rest 2 min Conditioning: 20 min AMRAP- -400m run -15 Burpees Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Tuesday-160823

Warmup: 2 min couch stretch each side, 2 min modified pigeon pose each side, 5 15 second pronated grip hanging hold Conditioning: With a running clock at the 0:00 AMRAP 5 15 Cal Assault Bike 10 TTB at the 10:00 AMRAP 5 10 Cal Assault Bike 15 KBS, 2/1.5-pood at…

Monday-160822

Warmup: 3 sets- 12 cal Airbike, 5 t-spine rotations, 5 yoga Pushups, barbell warmup with Coach WL: 12 min to est 1RM Clean with 2 second pause 1" off the floor Conditioning: "DT"- 5 Rounds for time of -12 Deadlifts -9 Hang Power Cleans -6 Push Jerks -Men 155/Women 105…

Saturday-160820

Today's Schedule: 830am Group Class 930am Mobility Seminar 1030-Noon Open Gym Warmup: 3 sets-12 cal Airbike, 5 t-spine rotations, 5 yoga Pushups, barbell warmup with Coach WL: 5 sets- 1 squat clean+ 2 Front Squats+ 1 Jerk Conditioning 30 Power Snatches, 75/55 400m run 60 Thrusters, 75/55 400m run 30…

Friday-160819

Warmup: 3 sets- 250m row, 5 suitcase DL, 5 upright row, 5 shoulder press, movement prep with Coach Conditioning- "Diane" 21-15-9 Dead Lifts, 225/155 Kipping HSPU Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
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