Monday-180212

Warmup: 2 sets- 15 cal row, 30 sec alternating Captain Morgan, 10 banded good mornings, 5 each side- suitcase DL, upright row, shoulder press, then movement prep with Coach WL: Deadlift- 12 min to build to a Heavy Set of 3 Conditioning: AMRAP 7- Wallballs (20/14) On the Minute –…

Saturday-180210

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike, then- group dynamic warmup with Coach Sandbag Saturday: 3 Rounds- AMRAP 3: Calorie Bike AMRAP 2: Sandbag Over Shoulder (100/80) AMRAP 1: Sandbag Squats (100/80) Rest 2:00 Mobility: -2 min couch stretch -2 min barbell quad smash

Friday-180209

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 4 @ 2.5-10# heavier than last week, rest 2 min 2) 5 Rounds for Max Chin-ups -10 DB…

Thursday-180208

Warmup: 2 sets- 12 cal airbike, 30 sec alternating captain Morgan, 10 banded good mornings, 5 scapula depressions, then- movement prep with Coach Conditioning: AMRAP 18 12/9 Calorie AirBike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar Mobility: -2 min banded hamstring stretch -2 min barbell…

Wednesday-180207

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to 1RM Snatch Balance 2) Pausing Back Squat- 3x3 with 3 sec pause @ bottom at 5# heavier than last week (Week 8/10), rest 2-3 min 3) 3 min Max Reps- Sandbag Stepups…

Tuesday-180206

Warmup: 2 sets- 15 cal row, 30 sec Captain Morgan hold, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press, then- movement prep with Coach WL: Push Press- 5 Sets of 3, rest 90 sec-2 min Conditioning: For Time- 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30…

Monday-180205

Warmup: 2 sets- 12 cal airbike, 60 sec alternating contralateral Deadbug, 6 knee cradle lunge with elbow drop and twist, 5 scapula depressions, then- movement prep with Coach Conditioning: "Elizabeth" 21-15-9: Squat Cleans (135/95) Ring Dips Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-180203

Today's Schedule: 730-830 Open Gym 830am FREE Beginners Class 930am Group Class Warmup: 2 min airbike, then- dynamic movement prep with Coach Conditioning: 25 min AMRAP, Teams of 3- 120/90 Calorie AirBike 75 Sandbag Squats (100/80) 10 Rope Climbs 120/90 Calorie AirBike 75 Sandbag Over Shoulder (100/80) 10 Rope Climbs…

Friday-180202

***Todays open gym time will be from 9-10am only.*** Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 6 @ 2.5-10# heavier than last week, rest 2…

Thursday-180201

Warmup: 2 sets- 15 cal row, 20 sec Deadbug hold each position, 6 knee cradle lunge with elbow drop and twist, then- movement prep with Coach Conditioning: 5 Rounds for time of 20/15 Calorie Row 10 Thrusters (115/80) Mobility: -2 min couch stretch -2 min barbell quad smash