Wednesday-191023

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 12 min Amrap -200m Run -20 Dynamic Step-ups (24/20) -10 Ring Dips Mobility: -2 min lacrosse ball plantar fascia -2 min door frame pec stretch

Tuesday-191022

Warmup: 500m row, then- movement prep with Coach Deadlift- 5 sets of 3 climbing, rest 2-3 min3 sets- Max Strict HSPU, Max Strict Chin-ups, rest 3 min Mobility: -2 min barbell hamstring smash -2 min barbell trap smash

Monday-191021

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Open Wod 20.2- 20 min Amrap: -4 DB Thrusters (50’s/35’s) -6 T2B -24 Double Unders -OR- 5 Rounds for time -20/15 cal Airbike -25 Wallballs (20/14) -30 Double Unders *20 min cap. Mobility: -2 min couch stretch…

Saturday-191019

Today’s Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach 4RM Alternating Barbell Back Rack Lunge 3 sets- 4RM Bench Press, Max Reps Supine Ring Rows, 30 Unbroken Russian Swings- heaviest possible, rest 3 min Mobility: -2 min barbell hamstring…

Friday-191018

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Open Wod 20.2- 20 min Amrap -4 DB Thrusters (50’s/35’s) -6 T2B -24 Double Unders Mobility: -2 min barbell calf smash -2 min barbell quad smash

Wednesday-191016

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: EMOMx 20 min Min 1: 45 sec Max Double Unders Min 2: 45 sec Max T2B Min 3: 45 sec Max Airbike Cal Min 4: Rest  Mobility: -2 min barbell calf smash -2 min banded ankle stretch

Tuesday-191015

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 5x4 Front Squat climbing, rest 2-3 min 2) 3 sets-Max Strict Pullups, 60 sec weighted plank hold, rest 3 min Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Monday-191014

Warmup: 30 cal row, then- movement prep with Coach Conditioning: Open Wod 20.1- 10 Rounds for time -8 Ground to Overhead (95/65) -10 Bar Facing Burpees *15 min time cap. -OR- 15 min Amrap: 15/12 cal row, 15 pushups, 10 1-arm DB lunges right, 10-1arm dB lunges left (50/35) Mobility:…

Saturday-191012

Today’s Schedule: 730-830am Open Gym 830am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 20 min Amrap, Teams of 2 -100/80 cal Airbike -100 Chest to Bar Pullups -100 Alternating DB Step ups 50’s to 24”/35’s to 20”) Mobility: -2 min foam roll lats/t-spine -2 min…
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