Wednesday-170118

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 t-spine rotation, 10 band pull aparts, then movement prep with Coach Strength: 25 min to complete- 3×5 Front Squat 3×5 Bench Press 3x Max Strict Pull-ups Midline: 3 min ME Medball to Toes (20/14) Mobility: -2 min couch…

Tuesday-170117

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan each side, 5 each side- suitcase DL, upright row, shoulder press, then power clean warmup with Coach Conditioning- 3RFT: 30 Power Cleans (135/95#) 30 Wallballs (20/14#) 30 Calorie Row Mobility: -2 min hip capsule external rotation -2 min lacrosse ball…

Monday-17016

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 yoga push-ups, 5 t-spine rotations, then barbell warmup with Coach Conditioning: "The Seven"- 7 Rounds for time of: 7 Handstand push-ups 135/95 pound Thruster, 7 reps 7 TTB 245/175 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings,…

Saturday-170114

Today's Schedule: 830am Group Class 930am Mobility Seminar with Dr. Ben Howe Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 each side- suitcase DL, upright row, shoulder press, then- barbell warmup with Coach Conditioning- AMRAP 30: Teams of 3- 12 Calorie Row 12 Power Snatch (95/65#)…

Friday-170113

Warmup: 3 sets- 12 cal airbike, 15 sec Captain Morgan each side, 5 t-spine rotations, 5 yoga push-ups, then barbell warmup with Coach Barbell Cycling: Big Clean Complex 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High…

Thursday-170112

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank WL: Bench Press- 15 min to est heavy single Conditioning: 5 Rounds for time -10 HSPU -15 Box Jumps Mobility: -2 min door frame pec stretch -2 min barbell trap smash

Wednesday-170111

Warmup: 3 sets-12 cal airbike, 5 Deadbug with hip hinge each side, 20 sec split squat hold each side, then- band warmup with Coach WL: Back Squat- 15 min to est heavy single Conditioning: 3 Rounds for reps -1 min airbike calories -1 min KBS (70/53) -1 min split jumps…

Tuesday-170110

Warmup: 3 sets- 250m row, 15 sec Captain Morgan each side, 5 each side- suitcase DL, upright row, shoulder press Conditioning-"Marston" AMRAP 20: 1 Deadlift (315/205#) 10 T2B 15 Barbell Burpees Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Monday-170109

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, 5 Cuban PVC press Skill: Muscle Up Progressions Conditioning: AMRAP 15- 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Ring Muscle-ups Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Saturday-170107

Today's Schedule: 830am FREE Beginner Class 930am Group Class Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan each side, 5 t-spine rotations, 5 Cuban PVC press Conditioning- For time: 30 Hang Squat Cleans (135/95#) 30 HSPU 30 Thrusters (135/95#) 30 Box Jumps Overs (24/20#) 30 Overhead Squats (135/95")…
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