Tuesday-171121

Warmup: 2 sets- 250m row, 15 sec captain Morgan, 15 banded good mornings, 5 scapula depressions, then- rowing mechanics warmup with Coach Conditioning: 2k row time trial Mobility: -2 min banded hamstring stretch -2 min hip capsule external rotation

Monday-171120

Warmup: 2 sets- 12 cal airbike, 60 sec alternating contralateral Deadbug, 6 knee cradle lunge with vertical rotation, then- movement prep with Coach Conditioning: 3 Rounds- 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) Mobility: -2 min box ankle stretch -2 min barbell calf smash

Saturday-171118

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 sets- 12 cal airbike, 60 sec alternating contralateral Deadbug, 6 knee cradle lunge with vertical rotation Conditioning: AMRAP 25- Teams of 3: 600 Meter Run (200m per athlete) 40/30 Calorie Bike 60 Thrusters Round 1 – 75/55 Round 2 –…

Friday-171117

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) Bench Press- 3 sets of 5 @ 2.5# heavier than last week (Week 10/10), rest 3 min 2) Gun Show- 12 min Ascending AMRAP -1…

Thursday-171116

***Special Note- there will be NO Open Gym from 10-11am today. The gym will close immediately after the 9am class. Warmup: 2 sets- 15 cal row, 60 sec alternating ipsilateral Deadbug, 5 each side- suitcase DL, upright row, 1-Arm Russian Swing, Shoulder press, 1-leg calf raise, then- movement prep with…

Wednesday-171115

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 15 min to work to 2.5-5# heavier than last week's complex of- Hi-Hang Clean+Hang Clean+Clean+Jerk 2) Back Squat- 3 sets of 6, climbing (Heavier than last week's 8's) 3) 5 min AMRAP- 7 Push Press,…

Tuesday-171114

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 Conditioning: 5 Rounds, On the 4:00 12 Pull-ups 16 Deadlifts (135/95) 14/10 cal Airbike Mobility: -2 min banded hamstring stretch -2 min barbell…

Monday-171113

Warmup: 2 sets- 15 cal row, 20 sec alternating contralateral Deadbug, 6 knee cradle lunge with vertical rotation, 5 1-leg calf raises, then- movement prep with Coach Conditioning: AMRAP 15- 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) Mobility: -2 min box ankle stretch -2 min barbell calf…

Saturday-171111

Today's Schedule: 830am Free Beginners Workout 930am Wade's Day Fundraiser Workout- remember to go to www.wadesarmy.org to register, donate, and get your shirt before joining us for the workout! Warmup: 2 sets- 12 cal airbike, 60 sec alternating Ipsilateral Deadbug, 5 each side- suitcase DL, upright row, 1-Arm Russian Swing,…