Friday-170512

Warmup: 3 sets- 40 jump rope, 5 Deadbug with hip hinge, 5 banded shoulder extensions, 5 scapula depressions WL: 12 min to est Max Complex of- Snatch Pull+Hang Snatch+OHS Conditioning: 3 Rounds for time- -400m Run -21 Burpees *20 min cap Mobility: -2 min box ankle stretch -2 min lacrosse…

Thursday-170511

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to planks Conditioning: Teams of 2- 4 min Max Reps at each station -Wallballs (20/14) -Push Press (95/65) -Box Jumps (24/20) -Toes to Bar -Row Cal Mobility: -2 min barbell trap smash -2 min foam roll t-spine/lats

Wednesday-170510

Warmup: 500m row or 2 min airbike, band warmup with Coach Weightlifting Wednesday: 1) Deadlift- 15 min to est heavy set of 3 2) Back Squat- 3 sets of 5, add 10 Pounds from last week (week 4/10) 3) 3 sets- 1 min ME Russian Swings (70/53), 1 min ME…

Tuesday-170509

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 5 Cuban PVC press, then- Power Snatch warmup with Coach Conditioning AMRAP 3: 12/9 Cal Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 12/9 Cal Bike 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 12/9 Cal Bike 4 Power…

Monday-170508

Warmup: 3 sets- 15 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, 40 jump rope, then- power clean warmup with Coach Conditioning: 5 Rounds- 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run *25 min cap. Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-170506

Today's Schedule: 830am Group Class Warmup: 3 sets- 40 Jump Rope, 15 Sec Captain Morgan, 5 Cuban PVC press Conditioning- Teams of 3*: 3 Rounds: 75 Power Snatches (75/55) 100/75 Calorie Bike 800m Team KB Run (70/53) *1 athlete works at a time, except on the run which all three…

Friday-170505

Warmup: 3 sets- 12 cal airbike, 5 banded shoulder extensions, 5 Deadbug with hip hinge, then- power snatch warmup with Coach Conditioning: AMRAP 17- 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-170504

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to planks Conditioning: Teams of 3 -100 HSPU -2,000m row -100 Hand Release Push-ups -100 cal Airbike Mobility: -2 min door frame pec stretch -2 min barbell trap smash

Wednesday-170503

Warmup: 2 sets- :20 sec plank hold, 20 sec split squat hold, 5 T-spine rotations, 12 cal airbike, then- Clean and Jerk warmup with Coach Weightlifting Wednesday: 1) 12 min to est Max complex of- 1 Squat Clean+ 3 Front Squats+ 1 Jerk 2) 8 min to complete: Back Squat-…