Wednesday-180704

***Reminder- 9AM Class ONLY today. Warmup: 500m row or 2 min airbike, then- movement prep with Coach The Program, Re-Test Day 3 1) 20 min to est 5RM Deadlift and Max Distance Broad Jump 2) 1 Mile Run Time Trial Mobility: -2 min box ankle stretch -2 min barbell calf…

Tuesday-180703

Warmup: 500m row, then- movement prep with Coach The Program, Re-Test Day 2 1) 20 min to est 5RM Shoulder Press, and 1 set Max Strict HSPU 2) 500m Row Time Trial Mobility: -2 min barbell trap smash -2 min hip capsule external rotation  

Monday-180702

Warmup: 2 min airbike, then- movement prep with Coach Retest Week 1) Back Squat- 12 min to est 5RM 2) Strict Pullups- 1 set Max Reps 3) 8 min Amrap- 5 Sandbag Squats, 50 foot Sandbag Carry  (140/100) Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-180630

Today's Schedule: 830-930 Open Gym 930 Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time- -100 Double Unders -80 KBS (70/53) -60 KB Goblet Hold Alternating Lunges -40 Alternating KB Hang Snatch -100 Double Unders Mobility: -2 min box ankle stretch -2 min barbell calf…

Friday-180629

Warmup: 500m row, then- movement prep with Coach Conditioning: 1) Close Grip Bench Press- 12 min to est 4RM with 3 second decent to chest 2) Chin-ups- 3 sets Max Reps, rest 3 min 3) 3 sets- 60 sec Max Reps each exercise -DB Hex Press (50's/35's) -DB Bent Rows…

Thursday-180628

Warmup: 500m row or 2 min airbike, then- movement prep with Coach Conditioning: For Time -1200m Run -100 Air Squats -1200m Run -50 Sandbag Squats (140/100) *25 min cap. Mobility: -2 min couch stretch -2 min lacrosse ball plantar fascia

Wednesday-180627

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 4 min Amrap- -20/15 cal airbike -20 Clean and Jerks (135/95) 4 min rest 4 min Amrap- -20/15 cal airbike -15 Clean and Jerks (155/105) 4 min rest 4 min Amrap- -20/15 cal airbike -10 Clean and Jerks (185/135) Mobility:…

Tuesday-180626

Warmup: 500m row, then- movement prep with Coach The Program, Week 12 Lower Body Heavy Day 1) Deadlift- 12 min to est 4RM with 3 second decent 2) 3 sets- 6 1-leg squats each side (heaviest possible), 25 Unbroken Russian Swings (70/53), rest 2 min Mobility: -2 min modified pigeon…

Monday-180625

Warmup: 40 cal row, then-movement prep with Coach Conditioning: For time -30 Cal Row -30 T2B -30 HSPU -30 T2B -30 Cal Row Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Saturday-180623

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 5x400m Sprint, rest 2 min between sets Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia