Thursday-200109

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Shoulder Press- 5 sets of 5 with 3 sec pause at top, rest 2-3 min3 sets- Max Ring Dips with 3 sec pause at top of each rep, 20 rear delt flys, rest 2-3 min Mobility: -2 min…

Wednesday-200108

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 4 Rounds- 3 min on/3 min off Round 1- 20/15 cal Airbike, 15 Hang Power Cleans (135/95), Max Double Unders Round 2- 20/15 cal Airbike, 12 Hang Power Cleans (165/115), Max Double Unders Round 3- 20/15 cal Airbike, 9 Hang…

Tuesday-200107

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Nancy”- 5 Rounds for time -400m Run -15 OHS (95/65) Mobility: -2 min barbell trap smash -2 min barbell quad smash

Monday-200106

***Reminder- today is Bring a Friend Day! All classes are open to the public. Invite your friends and let’s get fit together! Warmup: 500m Row, then- movement prep with Coach 4x5 Deadlift with 3 sec pause @ top of each rep climbing, rest 2 min after each partner has completed…

Saturday-200104

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 30 cal Row, then- movement prep with Coach Conditioning: 20 min Amrap, Teams of 2 -100 cal Row -100 Box Jump Overs (24/20) -100 T2B -100 HSPU Mobility: -2 min barbell calf smash -2 min foam roll lats/t-spine

Friday-200103

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 5 sets- -30 second DB Heel Elevated Split Squat Hold each side -5/5 DB Bench Press -Climbing each set to heaviest possible, rest 3 min between sets Mobility: -2 min modified pigeon pose -2 min banded hamstring…

Thursday-200102

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 10 min to est heavy single Snatch 7 min Amrap- 1 Snatch (95/65), 1 Bar Muscleup, 2/2, 3/3, etc... Mobility: -2 min barbell trap smash -2 min barbell tricep smash

Wednesday-200101

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 25 min Amrap -400m Run -30 Wallballs (20/14) -30 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell quad smash

Tuesday-191231

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 20 min EMOM -Min 1: 4 Alternating Back Rack Step Back Lunges climbing to heaviest possible -Min 2: Depth Drop+Vertical Jump+Broad Jump to Simgle Leg Catch- 1 on each…