Friday-170818

Warmup: 2 sets- 12 cal airbike, 5 Deadbug with hip hinge, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then- barbell warmup with Coach WL: 12 min to est heavy single Clean + 3 Front Squat Conditioning: 3 Rounds 10 Chest to Bar Pull-ups 10 Front Squats (165/110)…

Thursday-170817

Warmup: 3 sets- 15 cal row, 10 band pull aparts, 6 pillar to plank, 5 1-leg calf raise, then- movement prep with Coach Conditioning: 15 min AMRAP -50/35 cal row -50 Double Unders -50 Medball to Toes Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-170816

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 3 Front Squats +7 Back Squats @ 90% of 1RM Front Squat, rest 2-3 min 2) 3 sets of 5 Shoulder Press @ +2.5# from last week (Week 2/10) 3) "The VTG 400"-…

Tuesday-170815

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug, 5 T-spine rotations, 5 scapula depressions, then- movement prep with Coach Conditioning: AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike…

Monday-170814

Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase Deadlift, upright row, 1-Arm Russian KBS, shoulder press, then- movement prep with Coach Conditioning: 21-15-9 Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpee over Bar Mobility: -2 min barbell trap smash -2 min foam…

Saturday-170812

Today's Schedule: 730-9am Open Gym 9am Group Class Warmup: 2 sets- 15 cal row, 20 sec Deadbug each position, 5 scapula depressions, 5 Cuban PVC press, then- barbell warmup with Coach Conditioning: With a running clock- 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining…

Friday-170811

Warmup: 2 sets- 250m row, 5 each side- suitcase DL, upright row, 1-Arm Russian KBS, shoulder press, 1-leg calf raise, then- movement prep with Coach Conditioning: 3 Rounds- 500 Meter Row 12 Burpees 21 Box Jumps (24/20) Mobility: -2 min box ankle stretch -2 min barbell calf smash

Thursday-170810

Warmup: 3 sets- 15 cal row, 10 band pull aparts, 15 sec captain Morgan, then- movement prep with Coach Conditioning: 2 Rounds for time -25 Deadlifts (185/135) -50 Wallballs (20/14) -25 Cal Airbike Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-170809

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 3 Front Squat+ 7 Back Squat @ 85% of 1RM Front Squat, rest 2-3 min 2) Shoulder Press- 3 sets of 5 @ light weight (we will be adding weight to these for…

Tuesday-170808

Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 T-spine rotations, then- thruster warmup with Coach Conditioning: AMRAP 3 21/15 Calorie Row 21 Erg Burpees Max Thusters (75/55) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Erg Burpees Max Thusters (95/65) Rest 3:00 AMRAP 3 15/10 Calorie…
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