Wednesday-190206
Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -1,000/750m Row -21 T2B -21 HSPU *25 min cap. Mobility: -2 min barbell trap smash -2 min barbell hamstring smash
Tuesday-190205
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Open Wod 17.5- 10 Rounds for time of -9 Thrusters (95/65) -35 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min couch stretch
Monday-190204
Warmup: 500m row, then- movement prep with Coach 1) 10 min EMOM- 1 Clean and Jerk 2) Tabata- Deadlifts (315/205), rest 2 min Then, Tabata C2B Pullups Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball glutes
Saturday-190202
Today's Schedule: 830-930 Open Gym and Pro-Activty TN Consults 930am Group Class 1030-Noon Pro-Activity TN Consults Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Teams of 2, 25 min Amrap- -2 Mile Team Run (8 total laps, partners alternate each lap) -300 Double Unders -400M Partner Sandbag…
Friday-190201
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Open Wod 15.2 2 Rounds- 10 Overhead Squats (95/65), 10 C2B Pullups- if completed in 3 min or less, then: 2 Rounds- 12 Overhead Squats, 12 C2B Pullups- if completed in 6 min or less, then: 2 Rounds- 14 Overhead…
Thursday-190131
Warmup: 500m row or 2 min airbike, then- movement prep with Coach Conditioning: Open Wod 18.4 21-15-9 Reps of -Deadlifts (225/155) -HSPU Then, 21 Deadlifts (315/205) 50 foot Handstand Walk 15 Deadlifts 50 foot Handstand Walk 9 Deadlifts 50 foot Handstand Walk *9 min cap Mobility: -2 min barbell hamstring…
Wednesday-190130
Warmup: 30 cal row, then- movement prep with Coach Conditioning: 13 min Amrap- 75 Double Unders 50 cal Row 25 Ring Muscleups Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball plantar fascia
Tuesday-190129
***Due to Rutherford County Schools opening 2 hours late today, there will be NO 9am class. We will have open gym time from 11am-Noon. Afternoon classes will run as scheduled unless otherwise noted. Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Open Wod 17.1…
Monday-190128
Re-Test Week!!! Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min to est 3RM TNG Clean and Jerk 2) Open Wod 11.3- 5 min Amrap -Squat Clean to Overhead (165/110) Mobility: -2 min barbell trap smash -2 min barbell quad smash
Saturday-190126
Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min to est 3RM hang power clean 2) 3 Rounds for time- 50 Double Unders, 10 Hang Power Cleans (205/135) *8 min cap. Mobility: -2 min lacrosse ball…