Friday-191011

***Reminder- there is NO 8am Class today. Warmup: General Prep- 2 Sets: 20 cal row, 30 sec side plank hold+5 reach unders each side, 4 Seesaw Walk with Broad Jump Specific Prep- 2 Sets (first with pvc, second with unloaded bar): 3 snatch deadlift, 3 snatch pull, 3 muscle snatch,…

Thursday-191010

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Every 2 minutes for 5 sets- 5 Touch and Go Snatch3 sets- 5RM Weighted Chin-up, Max Strict Ring Dips, rest 3 minutes Mobility: -2 min foam roll lats/t-spine -2 min barbell trap smash

Wednesday-191009

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -500m Row -20 Box Jumps (24/20) -20 T2B Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-191008

Warmup: 2 min airbike or 500m row, and then- movement prep with Coach Conditioning: 12 min Amrap -3 Thrusters (95/65) -30 Double Unders -6 Thrusters -30 Double Unders -9 Thrusters -30 Double Unders -12 Thrusters -30 Double Unders ...etc Mobility: -2 min barbell trap smash -2 min lacrosse ball plantar…

Monday-191007

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5 sets of 5, rest 2-3 min3 sets- 5 Bench Press, 5 Sandbag Step Ups- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min couch stretch

Saturday-191005

Today’s Schedule: 8am Class Only Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -10 Power Cleans (185/135) -10 Bar Facing Burpees Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Friday-191004

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -21 Strict Press (95/65) -21 Strict Pullups -42 Air Squats -21 Push Press -21 Pullups -42 Air squats -21 Push Jerks -21 C2B Pullups -42 Air Squats Mobility: -2 min couch stretch -2 min foam…

Thursday-191003

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 3 attempts- Max Broad Jump Left3 attempts- Max Broad Jump Right3 attempts- Max Broad Jump”Death by 10m” Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Wednesday-191002

Warmup: 2 min air bike, then- movement prep with Coach Conditioning: For Time -30/25 cal airbike -30 Alternating KB Hang Snatch (53/35) -30/25 cal airbike -20 Alternating KB Hang Clean and Jerk -30/25 cal airbike -10 Alternating Turkish Getups Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Tuesday-191001

Note: this is a scheduled reload week. Warmup: 2 min air bike or 500m then- movement prep with Coach Conditioning: EMOMx20 min Min 1: 6 Alternating Back Rack Lunges, climbing Min 2: Max Pushups in 50 seconds Min 3: Max Supine Ring Rows in 50 seconds Min 4: Rest Mobility:…