Friday-171215

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 10 @ 2.5# heavier than last week, rest 2 min 2) 12 min Ascending AMRAP (2,4,6,8,10,increasing as high…

Thursday-171214

Warmup: 2 sets- 12 cal airbike, 7 contralateral Deadbugs each side, 10 banded good mornings 5 1-leg calf raise, then- movement prep with coach Conditioning: AMRAP 15 20/15 Calorie Airbike 20 Box Jumps (24/20) 10 Deadlifts (245/165) Mobility: -2 min box ankle stretch -2 min barbell calf smash

Wednesday-171213

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to est Max Complex of- 1 Clean+3 Front Squats+ 1 Jerk 2) 12 min to est 3RM Pausing Back Squat (3 sec pause @ bottom of each rep) 3) 3 Rounds for time-…

Tuesday-171212

***Reminder- there will be NO 9am class today*** Warmup: 2 sets- 12 cal airbike, 15 sec alternating Captain Morgan, 5 scapula depressions, 5 Cuban PVC press, then- movement prep with Coach WL: 12 min to est heavy set of 3 OHS Conditioning: For Time- 20 Power Snatches (95/65) 20 T2B…

Monday-171211

Warmup: 2 sets- 15 cal row, 20 sec alternating ipsilateral Deadbug, 6 knee cradle lunge with vertical flexion and extension, 5 Athletic Burpee, then- movement prep with Coach Conditioning: 4 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower Mobility: -2 min couch stretch…

Friday-171208

Warmup: 2 sets- 15 cal row, 6 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) 12 min to work to moderate set of 10 close grip bench press (we will be adding 2.5# to whatever you hit today for the…

Thursday-171207

Warmup: 2 sets- 12 cal airbike, 15 sec Captain Morgan hold, 10 Banded Good Mornings, 7 1-leg calf raises, Movement prep with Coach Conditioning: 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Air Bike Sit-Ups Lateral hops over KB Mobility: -2 min hip capsule external rotation -2…

Wednesday-171206

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) EMOM x 5- 3 Hi-Hang Clean+1 Jerk @65-70% 2) 15 min to est 1RM Back Squat 3) 4 min AMRAP- alternating Turkish Getups (70/53) Mobility: -2 min couch stretch -2 min barbell quad smash

Tuesday-171205

Warmup: 2 sets- 15 cal row, 20 sec alternating contralateral Deadbug, 30 sec goblet squat hold, 5 1-leg calf raise, then- rowing warmup with Coach Conditioning: 4 Rounds for time- -Row 500m -Run 400m *25 min cap. Mobility: -2 min box ankle stretch -2 min barbell calf smash
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