Tuesday-150929

Warmup: 20 hip extensions, 10 band pull Aparts, 20 glute bridges, 20 lateral walk, 10 T-Pushups Conditioning- 5 RFT: 10 1-arm DB P.Snatch, 70/50 20 Cal Row Strength- 5 Giant Sets of: 5 Weighted Strict Pull ups 5 Weighted Strict Dips 10 Back Rack Lunges, (5/side) Rest 2-3 mins after each round.…

Monday-150928

This is one of the approximately 30 silly pictures that Coach Ashley took of herself on my phone so I thought I would share it with yall.  Your welcome:) Warmup: 500m row or 2 min Airbike, 10 each-ankle stretch, inner thigh, 90/90, PVC passes, barbell warmup with Coach Conditioning 5…

Saturday-150926

    Today's Schedule: 830am- Group Class 930am- Split Jerk Seminar 1030am-Noon: Open Gym 530PM- Party at the Rosenhagens Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, pvc passes, movement prep with Coach Conditioning "Bergeron Beep Test" EMOM for as long as possible: 7…

Friday-150925

Warmup: 20 step lateral walk, 40 jump rope, 20 glute bridges, 40 jump rope, 10 ankle stretch WL- EMOMx10: 1 Back Squat Conditioning- AMRAP 10: 10 Power Snatch, 105/75 10 Box Jump Overs, 24/20 Mobility: -2 min hip capsule internal rotation each side -2 min barbell quad smash each side

Thursday-150924

Warmup: 3 sets- 10 band pull Aparts, 10 Pushups, 10 Zombie Walks, 30 second static hanging hold Skill: EMOM x 18 min Odd: 2 Strict HSPU Even: 4 Kipping HSPU Conditioning: "Nicole" -20 min AMRAP -400m run -Max Pullups Mobility: -2 min anchored t-spine -2 min foam roll lats each…

Wednesday-150923

Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 20 reverse hypers, 20 banded squats WL: Work up to a single heavy Back Squat Conditioning: Row 5 mins for max meters Rest 5 mins Row 3 mins for max meters Rest 3 mins Row 1 min for max…

Tuesday-150922

Warmup: 20 extensions, 10 band pull Aparts, 20 glute bridges, 10 T-Pushups, 20 box jump/step downs, Jerk warmup with Coach Strength 1RM Jerk Conditioning- 12 min AMRAP of 10 Jerks, 135/95 10 TTB 30 Double Unders Mobility: -2 min box ankle stretch each side -2 min barbell calf smash each…

Monday-150921

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, pvc passes, movement prep with Coach Conditioning: 50 Calorie Row 50 Abmat Sit ups 50 Deadlifts, 135/95 35 Calorie Row 35 Abmat Sit ups 35 Deadlifts, 135/95 20 Calorie Row 20 Abmat Sit ups…