Saturday-190119

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 10-1 Reps For time -Back Squat (275/185) -Strict HSPU *20 min cap. Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Friday-190118

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) "Isabelle"- 30 Snatches for time (135/95) 2) 3 sets- 100 Foot Farmer's Walk (50 feet Down and Back), heaviest possible -rest 3 min Mobility: -2 min barbell trap smash -2 min barbell hamstring smash  

Wednesday-190116

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min Muscleup skill work and low ring progressions 2) For Time: -800m Run -21 Muscleups *10 min cap Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Tuesday-190116

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min to est 3RM TNG Clean 2) 3 sets- 5 Bench Press, 5 Weighted Pullups- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine  

Monday-190114

Warmup- 500m row, then- movement prep with Coach 1) 12 min to est 3RM Shoulder to Overhead 2) Open Wod 13.2- 10 min Amrap: -5 Shoulder to Overhead (115/75) -10 Deadlifts (115/75) -15 Box Jumps (24/20) Mobility: -2 min barbell trap smash -2 min barbell calf smash

Saturday-190112

Today's Schedule: 830-930 Open Gym/Physical Therapy Consults with Pro-Activity TN 930am Group Class Warmup: 30 cal row, then- movement prep with Coach Conditioning: 25 min Amrap, teams of 3- -100 cal Row -100 C2B Pullups -100 Front Squat (135/95) Mobility: -2 min barbell trap smash -2 min barbell quad smash…

Friday-190111

‏Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min Handstand Walk Practice/Forward Roll Practice 2) Open 12.1- 7 min Amrap- Burpees to 6" target Mobility: -2 min lacrosse ball pecs -2 min couch stretch

Thursday-190110

***Note- there will be NO Open Gym from 10-11am today.  The gym will close for the morning after the 9am class. Warmup: 500m row,  then- movement prep with Coach 1) 9-7-5 TNG Unbroken Snatch- each set heaviest possible, add weight each set, rest 3 min between sets 2) 3 sets-…

Wednesday-190109

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 23 min Amrap- -21/15 cal airbike -12 T2B -1 min Sandbag Hold (180/140) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
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