Friday-170721

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 banded shoulder extensions, then- movement prep with Coach Conditioning-AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100)…

Thursday-170720

Warmup: 3 sets- 20 sec Deadbug each position, 5 1-leg calf raise each side, 5 scapula depressions Conditioning: 18 min Amrap, teams of 3- -50m farmers carry (70's/53's) -100m plate carry (45/25) -200m run Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Wednesday-170719

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 7 Front Squat directly into 13 Back Squat @ 70% of 1RM Front Squat, rest 2-3 min 2) 4 Rounds for time -30 Russian Swings -10 Turkish Get up sit-ups -20 yard Teapot…

Tuesday-170718

Warmup: 3 sets- 12 cal airbike, 15 sec captain Morgan, 5 T-spine rotations, then- movement prep with Coach Conditioning: AMRAP 5 7 Rounds of "The Chief" (115/80) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5 6 Rounds of "The Chief" (135/95) Max Calorie Assault Bike Time Remaining…

Monday-170717

Warmup: 2 sets- 15 cal row, 20 sec Deadbug each position, 5 each side- suitcase DL, upright row, shoulder press, then- movement prep with Coach Conditioning: 21-15-9 DB Snatches (50/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups Mobility: -2 min hip capsule external rotation -2 min…

Saturday-170715

Today's Schedule: 800-930am Open Gym 930am Group Class Warmup: 500m row or 2 min airbike, then- group dynamic warmup with Coach Conditioning: 600m Run 2 Rounds of "DT" (155/105) 600m Run 2 Rounds of "DT" (155/105) 600m Run 2 Rounds of "DT" (155/105) 600m Run *20 min cap. Mobility: -2…

Friday-170714

Warmup: 3 sets- 15 cal row, 5 Deadbug with hip hinge, 5 each side- suitcase DL, upright row, shoulder press, then- thruster warmup with Coach WL: 12 min to est 1RM thruster Conditioning: 8 min Amrap 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar…

Thursday-170713

Warmup: 3 sets- 12 cal airbike, 10 band pull aparts, 6 pillar to plank, then movement prep with Coach Conditioning: 4 rounds for reps, :40 sec on/:20 sec off -Power Cleans (135/95) -Cal Airbike -Power Cleans (135/95) -Cal Airbike Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-170712

Warmup: 500m row or 2 min airbike, then-band warmup with Coach Weightlifting Wednesday: 1) Front Squat- 3 sets- 7 front Squat directly into 13 back squats @ 65% of 1RM Front Squat, rest 2-3 min 2) Teams of 2, 12 min Amrap- -10 Bench Press (70/50 Db's) -10 Glute Bridge…

Tuesday-170711

Warmup: 3 sets- 15 sec captain Morgan, 5 each side: suitcase DL, upright row, shoulder press, 1-leg calf raise, then- movement prep with Coach Conditioning: AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) 9 Bar Facing…
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