Friday-190125

***Special Attention- there will be NO Open Gym from 9-11am today. The gym will close for the morning after the 8am class. Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds for time -25 Pullups -25 Medball to Toes (total) -25 KBS (53/35) -25…

Thursday-190124

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Max Unbroken Thrusters- 135/95, 155/105, 185/115 *1 attempt at each set *Rest 3 min between each set 2) 3 sets- Max Unbroken Strict Chin-ups, 30 sec GHD Hip Extension Hold @ parallel to ground- heaviest possible, rest…

Wednesday-190123

Warmup: 500m row, then- movement prep with Coach Conditioning: Open Wod 11.2 15 min Amrap- -9 Deadlifts (155/105) -12 Pushups -15 Box Jumps (24/20) Mobility: -2 min lacrosse ball pecs -2 min barbell calf smash

Tuesday-190122

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Athletes choose 1 option from each category to complete.  Categories may be completed in any order.  Rest 3 minutes between categories. -Aerobic Capacity Option 1: 1 Mile Run Time Trial Option 2: 1k Row Time Trial Option…

Monday-190121

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 10 min EMOM- 1 Snatch, climbing 2) 3 sets- 2 Shoulder Press, 7 Sandbag Stepups Each Side- heaviest possible, rest 3 min Mobility: -2 min barbell trap smash -2 min barbell hamstring smash

Saturday-190119

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 10-1 Reps For time -Back Squat (275/185) -Strict HSPU *20 min cap. Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Friday-190118

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) "Isabelle"- 30 Snatches for time (135/95) 2) 3 sets- 100 Foot Farmer's Walk (50 feet Down and Back), heaviest possible -rest 3 min Mobility: -2 min barbell trap smash -2 min barbell hamstring smash  

Wednesday-190116

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min Muscleup skill work and low ring progressions 2) For Time: -800m Run -21 Muscleups *10 min cap Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Tuesday-190116

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min to est 3RM TNG Clean 2) 3 sets- 5 Bench Press, 5 Weighted Pullups- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine