Monday-170220

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 40 Jump Rope, 5 Cuban PVC press, then- movement prep with Coach Conditioning- AMRAP 4: 30 Double-unders 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch…

Saturday-170218

Today's Schedule: 830am Group Class 930am Mobility Seminar with Dr. Ben Howe Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each- suitcase DL, upright row, shoulder press, movement prep with Coach Conditioning AMRAP 20: Teams of 3 - Athlete completes full round before switching 12/9 Calorie Row…

Friday-170217

Warmup: 3 sets- 12 cal airbike, 1 min 4-way Deadbug, 5 banded shoulder extensions, then barbell warmup with Coach Conditioning: 27-21-15-9- T2B Overhead Squats (95/65#) Burpee Over Bar Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-170216

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank WL: Shoulder Press- 12 min to est heavy set of 7 Conditioning: 5 Rounds for time -5 Deadlifts (275/185) -10 Burpee over bar Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Wednesday-170215

Warmup: 3 sets- 40 jump rope, 5 Deadbug with hip hinge, 12 cal airbike or 15 cal row, then- double under warmup with Coach Conditioning: Teams of 2- -60 cal airbike -150 double unders -2,000m row -150 double unders -60 cal airbike (25 min cap) Mobility: -2 min box ankle…

Tuesday-170214

Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, 1 Arm Russian swing, shoulder press, then barbell warmup with Coach Barbell Conditioning AMRAP 3: 3 Power Cleans (135/95#) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans (175/125#)…

Monday-170213

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, 5 yoga push-ups, then movement prep with Coach Conditioning 21-15-9: DB Thrusters (50/35#) C2B Pull-ups Calorie Row Mobility: -2 min anchored t-spine -2 min foam roll lats

Saturday-170211

Today's Schedule: 930am Group Class Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, then- barbell warmup with Coach Conditioning: 20 min AMRAP- -5 Power Cleans (155/105) -10 Push-ups -15 Air Squats Mobility: -2 min couch stretch -2 min barbell…

Friday-170210

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 20 sec split squat hold, 5 t-spine rotations WL: 12 min to est 3RM thruster Conditioning: "Fran"- 21/15/9 reps -Thrusters (95/65) -Pull-ups Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-170209

Warmup: 3 sets- 12 cal airbike, 10 band pull aparts, 6 pillar to plank WL: 12 min to est 1RM Bench Press Conditioning: "Helen found an Airbike"- 3 Rounds for time -20 cal airbike -21 KBS (53/35) -12 Pull-ups Mobility: -2 min anchored t-spine -2 min foam roll lats
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