Thursday-170525

Warmup: 3 sets- 12 cal airbike, 10 band pull aparts, 6 pillar to plank Conditioning: 20 min Amrap, teams of 2- -200m run -10 cal airbike -10 Push-ups Mobility: -2 min door frame pec stretch -2 min lacrosse ball pec

Wednesday-170524

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) Back Squat- 3 sets of 5 @ 10 pounds heavier than last week (week 6 of 10), rest 90 sec 2) 3 sets of- 10 Bulgarian Split Squats each side (50/30 DB's) 10 DB Bench…

Tuesday-170523

Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 40 Jump Rope, then movement prep with Coach Conditioning: "Christine”- 3 Rounds: 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″) Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Monday-170522

Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 each side- upright row, shoulder press, then- Barbell warmup with Coach WL: 12 min to est heavy set of 3 touch and go Power Clean and Push Jerks Conditioning: “Graceful Cindy” 3 Rounds of “Cindy” 12 Clean &…

Saturday-170520

Today's Schedule: 830am- Group Class 930am- Mobility Seminar with Dr. Ben Howe Warmup: Group Dynamic Warmup with Coach Conditioning- "Kelly" 5 Rounds: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24/20) *25 min cap. Mobility: -2 min box ankle stretch -2 min barbell calf smash

Friday-170519

Warmup: 3 sets-12 cal airbike, 5 Deadbug with hip hinge, 5 Cuban PVC press, then- power snatch warmup with Coach Conditioning: 75/60 Cal Assault Bike 50 Power Snatches (75/55) 25 Over-the-Bar Burpees Mobility: -2 min banded hamstring stretch -2 min barbell trap smash

Thursday-170518

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank Conditioning: AMRAP 20- 200 Meter Run 14 Kettlebell Deadlifts (70’s/53’s) 2 Rope Climb Mobility: -2 min foam roll lats/t-spine

Wednesday-170517

Warmup: 500m row or 2 min airbike, then band warmup with coach Weightlifting Wednesday: 1) Back Squat- 3x5 @ 10 pounds heavier than last week (week 5/10), 90 sec rest 2) EMOM x 12 min: Min 1: 12 KB Front Rack Lunges (53/35) Min 2: 12 KB Strict Press (53/35)…

Tuesday-170516

Warmup: 3 sets- 40 Jump Rope, 15 cal row , 15 sec Captain Morgan, 5 scapula depressions, then- movement prep with Coach Conditioning: "Helen"- 3 Rounds -400m run -21 KBS (53/35) -12 Pull-ups Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Monday-170515

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, then- Barbell Warmup with Coach WL: 12 min to est heavy complex of- 1 Power Clean+2 Front Squats+3 Push Jerk Conditioning: 3 Rounds- 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-Unders Mobility:…
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