Monday-171204

Warmup: 2 sets- 12 cal airbike, 15 sec alternating Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, shoulder press, then- movement prep with Coach Conditioning: AMRAP 20 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Schwinn Bike 30 Toes to Bar Mobility: -2 min…

Saturday-171202

Today's Schedule: 7-830am Open Gym 830am Free Beginners Class 930am Group Class Warmup: 2 sets- 12 cal airbike, 15 sec Alt Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press, 1-leg calf raise, then- movement prep with Coach Conditioning: With a running clock- 0:00 –…

Friday-171201

Warmup: 2 sets- 15 cal row, 6 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) "Lynne"- 5 Rounds for max reps -Bodyweight Bench Press -Pull-ups -Rest 3-5 min between rounds 2) Midline: Alrernating 20 sec hollow hold, 20 sec arch…

Thursday-171130

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position, 6 knee cradle lunge to horizontal rotation, 5 1-leg calf raise, then- movement prep with Coach Conditioning: 20 min AMRAP, teams of 2 -2 Rope Climbs -6 HSPU -12 Box Jumps (30/24) *Partner Complete full round, then switch Mobility:…

Tuesday-171128

Warmup: 2 sets- 12 cal airbike, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, shoulder press, then- movement prep with Coach WL: 12 min to est heavy single Power Snatch Conditioning: 5 Rounds- 10 Power Snatch (95/65) 10 Burpees Mobility: -2 min barbell trap…

Monday-171127

Warmup: 2 sets- 250m row, 20 sec alt ipsilateral Deadbug, 6 knee cradle lunge with back heel touch, 5 scapula depressions, then- movement prep with Coach WL: Front Squat-12 min to est Heavy Set of 2 Conditioning: For Time- 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row Mobility: -2 min…

Saturday-171125

Today's Schedule: 8-930am Open Gym 930am Group Class Warmup: 2 sets- 12 cal airbike, 20 sec Alternating contralateral Deadbug, 6 knee cradle lunge to elbow drop, then- movement prep with Coach Conditioning: 5 Rounds- AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie Bike Rest 1:00 between…

Friday-171124

Today's Schedule: 730-930am Open Gym 930am Group Class Warmup: 2 sets- 15 cal row, 6 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Bench Press- 15 min to est 1RM 2) Gun Show- 4 Rounds, 1 min Max Reps each…

Wednesday-171122

***Reminder- there will be NO 6pm class tonight.*** Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 15 min to est Max complex of- Hang Clean+Clean+Jerk 2) Back Squat- 3 sets of 4, rest 2 min (heavier than last week's 6's) 3) 3 sets-…