Wednesday-170614

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday- 1) Back Squat-3x5 @ 10# heavier than last week (Week 9/10), rest 90 sec 2) 12 min AMRAP- 7 KB 1-arm Strict Press- left, 7 KB 1-Arm strict press- right, 20 yard bear crawl with KB…

Tuesday-170613

Warmup: 3 sets- 12 cal airbike, 5 scapula depressions, 15 sec captain Morgan, then- barbell warmup with Coach Conditioning: 6 Rounds for time- -13 Thrusters (95/65) -14 Pull-ups Mobility: -2 min couch stretch -2 min barbell quad smash

Monday-170612

Warmup: 500m row or 2 min airbike, then group dynamic warmup with Coach Conditioning: AMRAP 25 Teams of 3:* 10 KB Step Back Lunges (5/side), 70/53 10 KBS 70/53 20 Lateral 2-foot KB hops(each jump = 1 rep) 200m Run *Relay style, Athlete 2 can start once Athlete 1 leaves…

Saturday-170610

Today's Schedule: 730-930am Open Gym 930am Group Class Warmup: 500m row or 2 min airbike, then- group dynamic warmup with Coach Conditioning: 3 Rounds- -800m run -21 Power Cleans (155/105) Mobility: -2 min box ankle stretch -2 min barbell calf smash

Friday-170609

Warmup: 3 sets- 250m row, 5 Deadbug with hip hinge, 5 t-spine rotations, 5 scapula depressions, then thruster warmup with Coach WL: 12 min to est 3RM thruster Conditioning: "Jackie" -1k row -50 thrusters (45#) -30 pull-ups Mobility: -2 min couch stretch -2 min barbell quad smash

Thursday-170608

Warmup: 3 sets- 40 Jump Rope, 10 band pull aparts, 6 pillar to plank WL: Bench Press- 12 min to est heavy set of 5 Conditioning: For time- -50 Push-ups -200m run -40 Push-ups -200m run -30 Push-ups -200m run -20 Push-ups -200m run -10 Push-ups -200m run *15 min…

Wednesday-170607

Warmup: 500m row, or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) Back Squat- 3 sets of 5 @ 10 pounds heavier than last week (Week 8/10), rest 90 sec 2) For Time- 50 alternating step ups (50/30 DB's to 20"), 50 Push Press (50/30 DB's), 100…

Tuesday-170606

Warmup: 3 sets- 12 cal airbike, 15 sec Captain Morgan, 10 banded glute bridge, then- movement prep with Coach Conditioning: AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 Calorie Bike Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Bike Rest 4:00…

Monday-170605

Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 scapula depressions, 5 t-spine rotations, then movement prep with Coach Conditioning: AMRAP 18- 18 Calorie Row 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 DB Front Squats (50’s/35’s) Mobility: -2 min couch stretch -2 min barbell quad smash