Monday-170626

Warmup: 3 sets-12 cal airbike, 20 sec Deadbug, 5 banded shoulder extensions, 5 scapula depressions, then- snatch warmup with Coach WL: 12 min to est Max complex of- 1 Power Snatch+ 3 Overhead Squats Conditioning: "Isabel" -30 Snatches for time (135/95) Mobility: -2 min barbell trap smash -2 min foam…

Saturday-170624

Today's Schedule: 7-9am Open Gym 9am Group Class Warmup: 500m row or 2 min airbike, then group dynamic warmup with Coach Conditioning: "Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups *25 min cap. Mobility: -2 min box ankle…

Friday-170623

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 Cuban PVC press, 5 banded shoulder extensions, then- snatch warmup with Coach WL: 12 min to est 1RM Snatch Conditioning: 5 Rounds- -10 Power Snatch (95/65) -10 Box Jump Overs (24/20) Mobility: -2 min banded hamstring stretch -2…

Thursday-170622

Warmup: 3 sets- 15 cal row, 10 band pull aparts, 6 pillar to plank Conditioning: Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row *Complete all 8 intervals of each exercise before going to next exercise. Mobility: -2 min couch stretch -2 min barbell quad smash

Wednesday-170621

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) Back Squat-3x5 @ 10# heavier than last week (Week 10/10), rest 90 sec. 2) 20 min AMRAP, Teams of 3- -10 Double KB RDL (70's/53's) -40 Foot Prowler Push (200/155) -40 Foot Prowler Pull (200/155)…

Tuesday-170620

Warmup: 3 sets- 40 Jump Rope, 15 sec Captain Morgan, 7 1-leg glute bridge each side, then movement prep with Coach Conditioning- For Time: 35/25 cal Assault bike 800m Run 30 KB Swings (70/53) 20 Burpee Pull-ups Mobility: -2 min barbell trap smash -2 min foam roll t-spine/lats

Monday-170619

Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 scapula depressions, then- Barbell warmup with Coach Conditioning- AMRAP 15: 60 Double-unders 30 Calorie Row 15 Overhead Squats (115/80) Mobility: -2 min box ankle stretch -2 min barbell calf smash

Friday-170616

Warmup: 3 sets- 40 Jump Rope, 5 Deadbug with hip hinge, 5 scapula depressions, 5 T-spine rotations, then movement prep with Coach Conditioning: 21-15-9 reps of DB Hang Squat Cleans (50’s/35’s) Handstand Push-ups 600m Run Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Thursday-170615

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank, then- movement prep with Coach Conditioning: AMRAP 15- 30 Calorie Bike 20 Pushups 10 Deadlifts (245/165) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
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