Wednesday-180117

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to est heavy set of 3 Snatch Balance 2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 5/10), rest 90 sec-2 min…

Monday-180115

Warmup: 2 sets- 15 cal row, 60 sec alternating contralateral Deadbug, 6 knee cradle lunge to elbow drop and twist, 5 scapula depressions, then- movement prep with Coach WL: Front Squat- 3 sets of 5, rest 2 min Conditioning: 3 Rounds -50 Air Squats -35 Push-ups -20/15 Cal Row Mobility:…

Saturday-180113

Today's Schedule: 1030am group class. Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position, 5 each side- suitcase DL, upright row, shoulder press, scapula depressions, then- movement prep with Coach Conditioning: 5 Rounds, On the 4:00 15 Pull-ups 18 Alternating Dumbbell Snatches (50/35) 15/12 cal Airbike Mobility: -2…

Friday-180112

***Special Attention, Schedule Change-4pm class ONLY tonight. NO 5 or 6pm classes. Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 8 @ 2.5# heavier than last…

Thursday-180111

Warmup: 2 sets- 12 cal airbike, 30 sec alternating Captain Morgan, 10 banded good mornings, 5 1-leg calf raise, then- movement prep with Coach Conditioning: Teams of 2- AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell…

Wednesday-180110

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to Max Complex- Clean Pull+Hang Clean+Jerk 2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 4/10), rest 90 sec) 3) 10 min…

Tuesday-180109

Reminder- we are back to our normal 9am class starting today. Warmup: 2 sets- 12 cal airbike, 60 sec alternating Deadbug, 6 knee cradle lunge with vertical rotation, 5 Cuban PVC press, then- movement prep with Coach WL: Hang Squat Snatch- 12 min to est heavy single Conditioning: AMRAP 9…

Monday-180108

Warmup: 2 sets- 15 cal row, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, shoulder press, 1-leg calf raise, then- movement prep with Coach Conditioning: On the 4:00 x 5 Rounds: 21/15 Calorie Row 14 Alternating Dumbbell Snatches (50/35) 7 Burpee Box Jump Overs (24/20) Mobility: -2 min…
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