Tuesday-190917

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -30 Alternating DB Squat Snatch (50/35) -30 Pullups -50 Double Unders -20 Alternating DB Squat Snatch -20 Pullups -50 Double Unders -10 Alternating DB Squat Snatch -10 Pullups -50 Double Unders Mobility: -2 min barbell…

Monday-190916

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 2RM Front Squat (3 sec pause at bottom of first rep)3 sets- 2RM Close Grip Bench Press, 8 Partner Hamstring Eccentric Holds, rest 3 min Mobility: -2 min barbell hamstring smash -2 min lacrosse…

Saturday-190914

Today's Schedule: 730-830am Open Gym 830am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Open Wod 19.1- 15 min Amrap -19 Wallballs (20/14) -19 Calorie Row Mobility: -2 min barbell quad smash -2 min couch stretch

Friday-190913

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est heaviest possible set of 6 Alternating Front Rack Lunges3 sets- 50 Foot Left Arm Farmers Carry, 50 Foot Right Arm Famers Carry- heaviest possible, Max Unbroken Strict Pullups, rest 3 min Mobility: -2 min…

Thursday-190912

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds for time -30/20 cal Airbike -10 Power Cleans (165/105) -10 Burpee Over Bar Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Wednesday-190911

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -800m Run -100 Double Unders -50 T2B -100 Double Unders -800m Run Mobility: -2 min barbell calf smash -2 min lacrosse ball plantar fascia

Tuesday-190910

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5 sets of 3 climbing, rest 2-3 min3 sets- 3RM Jerk, 7 D-ball Stepups each side- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min couch stretch

Monday-190909

Warmup: 2 min airbike or 500m row, then-movement prep with Coach Conditioning: -5 min Amrap: DB Squat Snatch (50/35) -Rest 2 min -5 min Amrap: Ring Muscleups Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine
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