Tuesday-190521

***Reminder- there is NO 9am class or 10-11am Open Gym time today. Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 1RM Back Squat3 sets- 10 Sandbag Bulgarian Split Squats each side, 7 Partner Lateral Medball Throws each side, 7 Chest Pass, rest…

Monday-190520

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Nate"- 20 min Amrap -2 Ring Muscleups -4 Handstand Pushups -8 KB Swings (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and…

Saturday-190518

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 500m Row, then- movement prep with Coach Conditioning: In 10 minutes -Row 1k -Max Snatch *2 separate scores Mobility: -Group Cool Down Stretch

Friday-190517

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: EMOM x 20 min Min 1: 1 Clean+3 Front Squats, climbing Min 2: Max Legless Rope Climbs in 50 sec Min 3: Max Burpee Over Barbell Min 4: Rest Mobility: -2 min foam roll lats/t-spine -2 min…

Thursday-190516

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 12 min to est 1RM Close Grip Bench Press3 sets- 6 DB Overhead alternating Stepups each side, 3RM weighted dip, rest 3 min Mobility: -2 min barbell trap smash -2 min barbell Tricep smash

Wednesday-190515

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -1 Mile Run -200m Sandbag Carry (140/100) -200 Double Unders -200m Sandbag Carry Mobility: -2 min lacrosse ball plantar fascia -2 min barbell hamstring smash

Tuesday-190514

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 5 min Amrap- 25/20 cal Airbike 25 Wallballs (20/14) Max Bar Muscleups Rest 5 min 5 min Amrap- 25 Wallballs (20/14) 10 Bar Muscleups Max Airbike cal Rest 5 min 5 min Amrap 10 Bar Muscleups 25/20 cal airbike Max…

Monday-190513

Warmup: 500m row, then- movement prep with Coach 1 Deadlift every 30 sec x 12 min. Add weight from last time completed if possible. 3 sets- 5RM Weighted Chin-up, 8 Partner Hamstring Curls, 4 Depth Drop to Vertical Jump, rest 3 min. Mobility: -2 min modified pigeon pose -2 min…

Saturday-190511

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- -3,6,9,12, etc ascending -KB Hang Snatch- Left (70/53) -KB Hang Snatch-Right -Goblet Squats Mobility: -Group Cool Down Stretch

Friday-190510

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Push Press- 5x2, climbing- rest 2 min21/15/9 reps for time- Strict HSPU, Strict Pullups Mobility: -2 min barbell trap smash -2 min door frame pec stretch
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