Wednesday-180411

***Schedule Change- there will be NO Open a Gym from 945-11am today.  The gym will close for the morning at 945am today. Warmup- 500m row or 2 min airbike, then- movement prep with Coach Skill: Pistol Progressions Conditioning: 20 min Amrap -400m run -7 Strict T2B -14 Alternating Pistols Mobility:…

Tuesday-180410

The Program- Week 1/Day 2 Warmup: 2 min airbike, then- movement prep with Coach WL: 10 min to work to moderately heavy set of 3 Push Press from the ground Conditioning: 3 min Amrap- 21 cal Airbike, 21 Push Press (135/95), Max Burpees 3 min Rest 3 min Amrap -…

Monday-180409

***The Program- Week 1/Day 1 Warmup: 2 min airbike, then- movement prep with Coach Lower Body Heavy Day: Primary- 15 min to est 10RM Back Squat Accessories- 1a) 3 sets of 12- DB RDL, heavy 1b) 3 sets of 6L/6R- Sandbag Stepups, heavy, rest 90 sec 2) In as few…

Friday-180406

***Pretest Day 5- The Program Warmup: 500m, then- group warmup with Coach Tests 11&12- 20 min to est 5RM Bench Press, and Max Unbroken Strict Ring Dips Test 13- 21/15/9 Reps for time of: -KBS (70/53) -Burpee Over KB Mobility: -2 min door frame pec stretch -2 min lacrosse ball…

Thursday-180405

***Special Announcements- You are welcome to make up any tests that you have missed during class time (9am or 6pm), and there will be open gym time today from 4-6pm.  Also, all athletes are encouraged to make up any tests they have missed this week so far today.  If you…

Wednesday-180404

***Pretest Day 3- The Program Warmup: 500m row, then- group warmup with Coach Test 7&8- 20 min to est 5RM Deadlift, and Max Distance Broad Jump Test 9- 1 Mile Run Time Trial Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Tuesday-180403

***Pre-Test- Day 2: The Program Warmup: 500m row, then- group warmup with Coach Tests 4&5-  20 min to est 5RM Shoulder Press, and Max UB Strict HSPU Test 6- 500m row time trial Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Monday-180402

***Pre Test Day 1-The Program*** Warmup: 2 min airbike, then- group warmup with Coach Tests 1&2: 20 min to est 5RM Back Squat and Max Unbroken set of Strict Pull-ups Test 3: 8 min AMRAP- 5 Sandbag Squats, 50 foot Sandbag Carry (140/100) Mobility: -2 min couch stretch -2 min…

Saturday-180331

Today's Schedule: 830am Free Beginners Class 930am Group Class Warmup: 2 min airbike, then- group warmup with Coach Conditioning: Teams of 3- For Time: 600 Meter Run 6 Rope Climbs 20 Sandbag Squats (140/100) 600 Meter Run 9 Rope Climbs 35 Sandbag Squats (140/100) 600 Meter Run 12 Rope Climbs 50 Sandbag…