Tuesday-200218

Warmup: 30 cal row, then- movement prep with Coach Conditioning: Teams of 2, 15 min Amrap- -100/80 calorie Row -80 Pullups -60 Stepups (50’s to 24”/35’s to 20”) Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball glutes

Monday-200217

Warmup: 30 calorie Row, then- movement prep with Coach 15 min to est 3RM Back Squat15 min to est 3RM Push Press3 min Max Double Unders Mobility: -2 min barbell quad smash -2 min barbell calf smash

Saturday-200215

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 12 min Amrap- -200m Run -10 Squat Snatch (115/85) Mobility: -2 min lacrosse ball plantar fascia -2 min barbell trap smash

Thursday-200213

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est 2RM Barbell Back Rack Lunge each side 3 sets- 2RM Shoulder Press, 10 1-arm DB Bench Supported Row each side, rest 2-3 min Mobility: -2 min lacrosse ball glutes -2 min modified pigeon pose

Wednesday-200212

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 5 Rounds- :30 on/:30 off -Russian KBS (70/53) -T2B -Double Unders -HSPU Mobility: -2 min barbell trap smash -2 min barbell calf smash

Monday-200210

Warmup: 500m Row, then- movement prep with Coach EMOM x 20 min Min 1: 2 Deadlifts, climbing Min 2: 4 Alternating Single Leg Box Jump Overs with 2 sec pause in catch Min 3: 2RM Ring Pullup Min 4: Rest

Saturday-200208

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 11.4 AMRAP in 10 minutes 60 Bar Facing Burpees 30 Overhead Squats (120/90 lb) 10 Ring Muscle-Ups Mobility: -2 min barbell trap smash -2 min barbell quad…

Friday-200207

Warmup: 500m Row, then- movement prep with Coach 15 min to est 1RM Clean3 Sets- 1RM Bench Press, 60 sec plank hold- heaviest possible, rest 3 min Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
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