Tuesday-180619

Warmup: 500m row, then- movement prep with Coach Conditioning: "Filthy 50"- For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50…

Monday-180618

Warmup: 2 min airbike, then- movement prep with Coach The Program, Week 11 Lower Body Heavy Day 1) Back Squat- 12 min to est 3RM (3 sec pause @ bottom of 1st rep) 2) 3 sets- 10 RDL (heaviest possible), 12 Sandbag Stepups (6 each side, alternating), rest 2 min…

Saturday-180616

Today's Schedule: 830-930am Open Gym 930am Group Class 1030am Pro-Activity TN Presentation   Warmup: 2 min airbike, then- movement prep with Coach WL: 12 min to est 1RM Squat Clean Thruster Conditioning: 30 Squat Clean Thrusters For Time (135/95) *7 min cap. Mobility: -2 min couch stretch -2 min barbell…

Friday-180615

Warmup: 500m row, then- movement prep with Coach The Program, Week 9 Upper Body Heavy Day 1) Push Press-12 min to est 5RM 2) Strict Ring Pullups- 3 sets Max Reps, 3 min rest 3) 4 Rounds for total Push-ups Max Unbroken Push-ups, 10 Pendlay Rows (155/105) Mobility: -2 min…

Thursday-180614

Warmup: 500m row, then- movement prep with Coach Conditioning: Teams of 2- 5k row for time.  Athletes may switch as desired. Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Wednesday-180613

Warmup: 500m row, then- movement prep with Coach Conditioning:  Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is…

Tuesday-180612

Warmup: 500m row, then- movement prep with Coach The Program, Week 10 Lower Body Heavy Day 1) Deficit Deadlift- 12 min to est 2RM standing on 3" deficit (45# plate) 2) 3 sets- 8 DB Front Rack Bulgarian  Split Squat Each Side (heaviest possible unbroken), 3 seated box jumps (highest possible),…

Monday-180611

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -800m run -20 Sandbag Squats (180/140) -20 Bar Muscleups *15 min cap. Mobility: -2 min box ankle stretch -2 min barbell calf smash

Saturday-180609

Today's Schedule: 745-930 AM Open Gym 930AM Group Class Warmup: 500m row, then- movement prep with Coach Conditioning: 20 min Amrap- -20/15 cal row -3 Legless Rope Climbs -60 Double Unders Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Friday-180608

Warmup: 500m row, then-movement prep with Coach Conditionong: 10-1 Reps for time -Sandbag Over Shoulder (140/100) -Bag Facing Burpee Over Bag Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
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