Thursday-150917

Warmup: 3 Sets- 15 Glute Bridges, 10 Band Pull Aparts, 10 Zombie Walks, 30 sec static hanging hold (Underhand Grip) Skill: 10 min to est Max Height Box Jump Conditioning: 3 Rounds -400m Run -21 KBS (53/35) -12 Burpees Mobility: -2 min box ankle stretch each side -2 min lacrosse…

Wednesday-150916

***Reminder- There will be NO 6PM Class tonight.  Instead we will host a mobility seminar with Dr. Ben Howe from Benchmark Physical Therapy at 6pm. Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 10 band pull Aparts, 20 wallballs with 2 sec pause @ bottom (12/10),…

Tuesday-150915

Warmup: 20 hip extensions, 10 ankle stretch, 20 glute bridges, 20 Pushups, 20 box jump/step downs Conditioning 200 double-unders 75-calorie row 50 Front rack lunges (95/65) Strength 5x10 Jerks from the floor, rest 2 min Mobility: -2 min box ankle stretch each side -2 min barbell calf smash each side

Monday-150914

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, pvc passes, Barbell Warmup with Coach Conditioning AMRAP 15: 5 Power Cleans, 155/105 5 Barbell Burpees WL: 5x1 Snatch Balance- climbing, rest 2 min Mobility: -2 min hip capsule internal rotation each side -2 min barbell…

Saturday-150912

Today's Schedule: 930am- Group Class 1030am-Noon: Open Gym Warmup: 20 step lateral walk, 20 hip extensions, 10 band pull Aparts, 20 glute bridges, 20 wallballs with 2 sec pause @ bottom (12/10) Conditioning EMOMx20 4 rounds of: :45 on/:15 off 1. Max reps of Thruster 95/65 2. Max reps of…

Friday-150911

Warmup: 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Movement Prep with Coach Conditioning: “Always Remembered” Teams of 2 (1 athlete works at a time) 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (155/105) 2977 Meter Row “Cash-Out” 2001 -year 4 -…

150910

Warmup: 3 sets: 10 band pull Aparts, 10 Pushups, 10 Zombie Walk, 30 second static hanging hold WL: Strict Press- 15 min to est 1RM Conditioning: For Time -15 Deadlifts (275/185) -50/40/30/20/10 reps of- double Unders, Abmat Situps -15 Deadlifts Mobility: -2 min banded hamstring stretch each side -2 min…

Wednesday-150909

Warmup: 20 step lateral walk, 20 reverse hypers, 20 step monster walk, 20 glute bridges, 10 ankle stretch each side Strength Work up to a heavy 3-rep Back Squat Conditioning AMRAP 10: 10 Power Snatch, 95/65 15 Calorie Row Mobility -2 min hip capsule external rotstion stretch each side -2…

Tuesday-150908

Warmup: 40 jump rope, 20 hip extensions, 40 jump rope, 10 ankle stretch, 20 Russian swings WL: 5x5 unbroken Power clean, climbing. The rule today is you can't move your feet. Conditioning- 4 Rounds: 15 BJ (40/30) 400 Meter Run Mobility: -2 min box ankle stretch each side -2 min barbell…