Friday-190607
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 5 Rounds for time -7 KB Thrusters (53's/35's) -11 Burpees Mobility: -2 min barbell quad smash -2 min couch stretch
Thursday-190606
Warmup: 2 min airbike or 500m row, then- movement prep with Coach 5x3 Push Press with 3 sec eccentric, rest 2 min3 sets- Build to 1RM Chin-up, 60 sec Max Push-ups, 20 Banded Tricep Extensions, rest 3 min Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs
Wednesday-190605
Warmup: 500m row, then- movement prep with Coach Conditioning: 4 min Amrap -20 Alternating Overhead Lunges (135/95) -100 Double Unders -Max Row Calories 4 min Rest 4 min Amrap -25 Row Calories -20 Alternating Overhead Lunges -Max Double Unders 4 min rest 4 min Amrap -100 Double Unders -25 Row…
Tuesday-190604
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time- -20 HSPU -20 C2B Pullups -400m Run *20 min cap. Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine
Monday-190603
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5x5 climbing, triple jump after each set, rest 2 min 3 sets- 5 Sandbag Stepups each side, 10 Partner Hamstring Curls, rest 3 min Mobility: -2 min barbell hamstring smash -2 min modified pigeon pose
Saturday-190601
Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach 12 min to est heavy set of 1 Clean+3 Front Squats3 Rounds for time- 12 Front Squats (185/135), 50 Double Unders Mobility: -2 min barbell quad smash -2 min couch…
Friday-190531
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Bench Press- 5x5 climbing, rest 2 min 3 sets- Max Strict Ring Dips, 8 Supinated Grip Bent Row, 20 Rear Delt Flys, rest 3 min Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs
Thursday-190530
Warmup: 500m row, then- movement prep with Coach Conditioning: 4 Rounds, 3 min on/3 min off -10 KB Clean Left (70/53) -10 KB Clean Right -15 T2B -Max Row Calories Mobility: -2 min foam roll lats-t-spine -2 min foam roller snow angel stretch
Wednesday-190529
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time -50/40 cal airbike -30 Alternating Front Rack Lunges (135/95) -30 Shoulder to Overhead Mobility: -2 min banded hamstring stretch -2 min barbell trap smash
Tuesday-190528
Warmup: 500m row, then- movement prep with Coach 1 Deadlift every 30 sec for 12 min (25 total reps, add weight from last time if possible)3 sets- 60 sec weighted plank, 100 foot farmers carry- heaviest possible, rest 3 min Mobility: -2 min modified pigeon pose -2 min lacrosse ball…