Friday-170324

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 T-spine rotations, 5 yoga push-ups, then- movement prep with Coach Conditioning: 17.5- 10 Rounds for time -9 Thruster (95/65) -35 Double Unders *40 min cap. Mobility: -2 min box ankle stretch -2 min barbell calf smash

Thursday-170323

Today's Schedule: 8am and 530pm Group Classes 7pm Open Wod Announcement Viewing Party Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank WL: Bench Press- 12 min to est heavy set of 5 Conditioning: 15 min AMRAP -400m run -10 HSPU -20 Russian Twists (53/35) Mobility:…

Wednesday-170322

Warmup: 500m row or 2 min airbike, then- band warmup with Coach WL: 12 min to est heavy set of 3 Front Squat Conditioning: 3 Rounds for time -21/15 cal airbike -15 Pull-ups -9 Burpees Mobility: -2 min couch stretch -2 min barbell quad smash

Tuesday-170321

***Schedule Change- there will be NO Open Gym from 515am-630am today. Warmup: 40 Jump Rope, 20 sec Deadbug each position, 5 T-spine rotations, 5 yoga push-ups Conditioning: For time 25 Kettlebell Swings (70/53#) 50 Sit-ups 100 Double-unders 20 Kettlebell Swings (70/53#) 40 Sit-ups 80 Double-unders 15 Kettlebell Swings (70/53#) 30…

Monday-170320

***Schedule Change- there will be NO Open Gym from 515am-630am on Tuesday 3/21/17.*** Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each- suitcase DL, Upright Row, shoulder press, then- movement prep with Coach Conditioning: Open Wod 17.4- 13 min AMRAP -55 Deadlifts (225/155) -55 Wallballs (20/14) -55…

Saturday-170318

Today's Schedule: 930am Group Class Only Warmup: 3 sets- 40 Jump Rope, 20 sec Deadbug each position, 20 sec split squat hold Conditioning: For Time, teams of 2 -2,000m row -100 cal airbike -1 mile run *Note- row and airbike are completed with one partner working at a time, both…

Friday-170317

Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, movement prep with Coach Conditioning-"Open 17.4" AMRAP 13: 55 Deadlifts (225/155#) 55 Wallballs (20/14#) 55 Calorie Row 55 Handstand Push-ups Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-170316

***Reminder- 8am and 530pm classes only today. Then, join us at 7pm for the 17.4 Open Wod announcement! Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank WL: Shoulder Press- 12 min to est heavy set of 3 Conditioning: 3 Rounds for time- -500m row -21…

Wednesday-170315

Warmup: 500m row or 2 min airbike, then band warmup with Coach WL: Front Squat- 12 min to est heavy set of 3 Conditioning- AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 HSPU 15 Sit-ups 50 Double-unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5…

Tuesday-170314

Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, then- movement prep with Coach Conditioning: 5 Rounds- 15 Cal Assault Airbike 12 Wallballs (20/14) 9 Deadlifts (185/135) Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes
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