Saturday-160312

Today's Schedule: 930am Warmup and wod briefing, then heats of 16.3 until we get everyone thru Warmup: 3 sets- 250m row, 10 Cuban PVC press, 30 second supinated hold Open Wod 16.3: 7 min AMRAP -10 Power Snatch (75/55) -3 Bar Muscleups Mobility: -2 min banded hamstring stretch each side…

Friday-160311

Warmup: 3 sets- 40 jump rope, 5 yoga Pushups, 5 thoracic rotations each side, movement prep with Coach WL: Pausing Back Squat- 5 sets of 3 with 5 sec pause at bottom, rest 90 sec-2 minutes Conditioning: 3 sets- 3 min work, 1 min rest -30/25 cal Airbike -ME box…

Thursday-160310

Join us tonight at 7pm to watch the live announcement of Open Wod 16.3! Warmup: 3 sets- 250m row, 10 band pull Aparts, 30 second supinated hold WL: 12 min to est a heavy single power clean Conditioning: 3 Rounds for time -400m run -15 KBS (70/53) -15 T2B Mobility:…

Wednesday-160309

Warmup: 3 sets- 10 Airbike cal, 5 1-arm Russian KBS each side, 5 suitcase DL each side, Movement prep with Coach Conditioning EMOMx16 4 rounds of: Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 SDHP, 95/65 Minute 4: 15 Push Press, 95/65 Mobility: -2 min…

Tuesday-160308

Warmup: 3 sets- Row 250m, 40 Jump Rope, 10 Cuban PVC press, Movement prep with Coach Conditioning- 3 Rds: 5 MU 10 Power Snatch (135/95) 25 Box Jumps (24/20) Gymnastics Conditioning- 6x6 unbroken Kipping HSPU, rest as little as possible between sets Mobility: -2 min hip capsule external rotstion each…

Monday- 160307

We have had so many requests from those of you wanting to do or re-do 16.2 today that we are going to program it for today's training and give you the opportunity to hit it during our normal classes. We ask that each of you stay and judge 1 other…

Saturday-160305

Todays schedule: 9am Class warmup, WOD briefing 915am First Heat of 16.2 begins Warmup: 3 sets- 12 Airbike cal, 5 yoga Pushups, 5 Cuban PVC press OPEN 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85…

Friday-160304

Warmup: 3 sets- 250m row, 5 yoga Pushups, 10 suitcase deadlifts, Movement Prep with Coach WL: 5 sets of 2 Pausing Front Squat with 3 sec pause @ bottom, rest 2 min Conditioning: 30 seconds @ 85% effort/30 seconds @ 50% effort for 10 min- Airbike or Row for cal…

Thursday-160303

Warmup: 3 sets- 10 Airbike cal, 10 band Aparts, 30 second supinated hold, Movement Prep with Coach WL: Power Clean and Jerk- 5 sets of 1, rest 60 seconds Conditioning: "Grace"- 30 Clean & Jerks for time (135/95) Mobility: -2 min anchored t-spine -2 min foam roll lats each side