Monday-180423

***Reminder- Free Begginers Class this Saturday 4/28 at 8am. ¬†Invite your friends!!! Warmup: 2 min airbike, then- movement prep with Coach The Program- Week 3, Lower Body Heavy Day: 1) Back Squat- 12 min to est 6RM 2) 3 sets of- 12 Barbell RDL, 10 KB Bulgarian Splits Squats Each…

Saturday-180421

***Reminder- Saturday April 21 we will meet at Barfield Park (697 Veterans Parkway Murfreesboro, TN 37128) at 9am for hill sprints. The gym will be closed. When you pull into the main entrance of the park we will be at the first parking area/playground area straight ahead and on the…

Friday-180420

Warmup: 40 cal row, then- movement prep with Coach Upper Body Heavy Day 1) Shoulder Press- 12 minutes to est 8RM 2) 3 sets- Max Reps Strict Pull-ups, Max Reps Strict Ring Dips, rest 2 min 3) 3 sets- 10 1-Arm DB Row each side, 30 Banded Tricep Extensions Mobility:…

Thursday-180419

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 7 min AMRAP -5 KB Squats Left (70/53) -25 Foot Waiter Carry Left -5 KB Squats Right -25 Foot Waiter Carry Right -10 Strict T2B   Midline: 3x20 Partner Medball Throws (10 Left/10 Right), rest 1 min…

Wednesday-180418

Warmup: 2 min airbike, then- movement prep with Coach Skill: 10 min Handstand Walk/Handstand Hold/Forward Roll practice Conditioning: For Time -50 cal Airbike -40 Burpee Box Jump Overs (24/20) -30 Sandbag Over Shoulder (140/100) -50 Foot Handstand Walk *12 min cap. Mobility: -2 min banded hamstring stretch -2 min barbell…

Tuesday-180417

***Schedule Change- there will be NO Open Gym from 1030-11am today. ¬†The gym will close for the morning at 1030am. Warmup: 2 min airbike or 500m row, then- movement prep with Coach Lower Body Heavy Day: 1) Deadlift- 12 min to est 8RM 2) Front Squat- 3 sets of 8-…

Monday-180416

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time of -1,000m Row -30 Pushups -6 Legless Rope Climbs Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Saturday-180414

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Alvin Mack"- 3 Rounds for time -4 Ring Muscleups -8 Sandbag Squats (180/140) -12 Box Jumps (30/24 Mobility: -2 min couch stretch -2 min barbell calf smash

Friday-180413

Warmup: 500m row, then- movement prep with Coach WL: Deadlift- 12 min to est heavy set of 3 Conditioning: "Friday the 13th" -10/8/6/4/2 Deadlifts (315/205) -30 Double Unders after each set Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-180412

The Program- Week 1/Day 4 Warmup: 500m row, then- movement prep with Coach Upper Body Heavy Day- 1) Bench Press- 12 min to est 10RM 2) Chin-ups- 3 sets Max Reps, rest 3 min 3a) 5 sets- Strict HSPU Max Reps 3b) 5 sets- 10 Unbroken DB Bent Over Row-…
1 2 3 122