Friday-190719

Warmup: 500m row, then- movement prep with Coach Conditioning: 21-15-9 Reps for time -Thrusters (95/65) -C2B Pullups Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Thursday-190718

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 8 min Amrap- -3 Calorie Airbike, 3 HSPU -6 Calorie Airbike, 6 HSPU -9 Calorie Airbike, 9 HSPU -etc... Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Wednesday-190717

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Open Wod 14.4 AMRAP in 14 minutes 60 calorie Row 50 Toes-to-Bars 40 Wall Ball Shots (20/14) 30 Cleans (135/95) 20 Muscle-Ups Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-190716

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 12 min to est heavy single SnatchOpen Wod 11.1- 10 min Amrap: 30 Double Unders, 15 Power Snatch (75/55) Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Monday-190715

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Pre-Test 1: Open Wod 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of:- Dumbbell squats (50's/35's)- Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Mobility: -2 min barbell quad smash -2 min couch stretch

Saturday-190713

Today's Schedule: 830-930am Open Gym and Physical Therapy Consults with Pro-Activity TN 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 20 min Amrap- -10 Strict HSPU -20 Alternating Sandbag Lunges (100/60) -30 Double Unders Mobility: -2 min barbell trap smash -2 min…

Thursday-190711

Warmup: 2 min airbike or 500m row, then-movement prep with Coach Conditioning: 8 min Amrap- -3 Power Cleans (135/95), 3 T2B -6 Power Cleans, 6 T2B -9 Power Cleans, 9 T2B -etc... Mobility: -2 min barbell hamstring smash -2 min foam roll lats/t-spine

Wednesday-190710

Warmup: 2 min airbike, then- movement prep with Coach Note- this is a scheduled reload week. Conditioning: For Time -1 Mile Run -100/75 cal Airbike Mobility: -2 min lacrosse ball plantar fascia -2 min banded ankle stretch
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