Friday-150828

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes,Snatch warmup with Coach- pvc pipe Conditioning 4 Rounds: 500 Meter Row 10 OHS (155/105) WL: Back Squat- 5 sets of 3, rest 2 min Mobility: -2 min anchored t-spine -2 min foam roll lats  

Wednesday-150826

    Warmup: 40 Jump Rope, 10 Supine Psoas March, 40 Jump Rope, 10 Ankle stretch, 20 Banded Squats, Clean Warmup with Coach- empty barbell Conditioning- For time: 800m Run 1K Row 800m  Run Barbell Conditioning 3 RFT: 10 Unbroken Hang Squat Cleans, you choose the weight :10 rest 25 Unbroken…

Tuesday-150825

    Warmup: 20 step lateral walk, 20 hip ext, 10 PVC passes, 10 ankle stretch, 20 wallballs with 2 sec pause @ bottom (12/10), Barbell warmup with Coach Barbell Conditioning: 50 Snatches for time, 135/95 WL: Work up to a heavy set of: 3 Front Squats + 1 Jerk Mobility: -2…

Monday-150824

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, barbell warmup with Coach Conditioning- "Elizabeth" 21-15-9 of: Squat Cleans, 135/95 Ring Dips WL: Snatch EMOMx 9 Mins 1-3: 1 rep at 75% Mins 4-6: 1 rep at 80% Mins 7-9: 1 rep at 85% Mobility:…

Saturday-150822

Today's Schedule: -830am: group class -930am: Virtuosity/Hollow Body Position Seminar -1030am-Noon: Open Gym   Warmup: 500m row, then- 20 hip ext, 40 jump rope, 10 90/90 stretch, 40 jump rope, 20 Pushups For those of you how may not be aware, we follow programming written by Ben Bergeron on Competitors…

Friday-150821

    Warmup: 20 banded clams, 10 ankle stretch, 20 glute bridges, 10 band pull Aparts, 20 wallballs with 2 sec pause @ bottom (12/10) Conditioning 5 Rounds for time of: 5 Unbroken Strict Press - as heavy as possible 20/15 cal Airbike 25 Abmat Sit ups Rest 1 min…

Thursday-150820

    Warmup: 3 sets- 10 band pull Aparts, 10 pushups, 10 zombie walks, 30 sec static hanging hold WL: Strict Press- 5 sets of 5 ascending to 5RM, rest 2 min Conditioning: 9 sets of 1:40 row :20 rest (2:00 rest after set 5), this is a preset on…

Wednesday-150819

    Warmup: 20 step monster walk, 20 reverse hypers, 60 second static hanging hold, 10 ankle stretch, 20 banded squats Conditioning AMRAP 10: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups WL: Front Squats- 5 x 5, rest 2 min Mobility: -2 min box ankle stretch…