Wednesday-170726

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 5 Front Squat/10 Back Squat @ 75% of 1RM front squat, rest 2-3 min 2)7 min ascending ladder- -1 Step up-left+ 1 Step up-right+ 1 Push Press -2 Step up-left+2 Step up-right+ 2…

Tuesday-170725

Warmup: 2 sets- 15 cal row, 15 sec captain Morgan, 5 t-spine rotations, 5 scapula depressions, then- movement prep with Coach Conditioning: For Time- 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test *Bergeron Beep Test – 7…

Monday-170724

Warmup: 2 sets- 15 cal row, 20 sec Deadbug each position, 5 each side- 1-leg calf raise, suitcase DL, upright row, shoulder press, then- power snatch warmup with coach Conditioning- 5 RFT: 400m Run 15 Power Snatches (75/55) *20 min cap. Mobility: -2 min box ankle stretch -2 min lacrosse…

Saturday-170722

Today's Schedule: 800-930am Open Gym 930am Group Class Warmup: 500m row or 2 min airbike, then group dynamic warmup with Coach Conditioning: Teams of 2- 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100 Meter Run *Each partner completes full round then switch. Mobility: -2 min couch stretch -2 min barbell calf smash

Friday-170721

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 banded shoulder extensions, then- movement prep with Coach Conditioning-AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100)…

Thursday-170720

Warmup: 3 sets- 20 sec Deadbug each position, 5 1-leg calf raise each side, 5 scapula depressions Conditioning: 18 min Amrap, teams of 3- -50m farmers carry (70's/53's) -100m plate carry (45/25) -200m run Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Wednesday-170719

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 7 Front Squat directly into 13 Back Squat @ 70% of 1RM Front Squat, rest 2-3 min 2) 4 Rounds for time -30 Russian Swings -10 Turkish Get up sit-ups -20 yard Teapot…

Tuesday-170718

Warmup: 3 sets- 12 cal airbike, 15 sec captain Morgan, 5 T-spine rotations, then- movement prep with Coach Conditioning: AMRAP 5 7 Rounds of "The Chief" (115/80) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5 6 Rounds of "The Chief" (135/95) Max Calorie Assault Bike Time Remaining…

Monday-170717

Warmup: 2 sets- 15 cal row, 20 sec Deadbug each position, 5 each side- suitcase DL, upright row, shoulder press, then- movement prep with Coach Conditioning: 21-15-9 DB Snatches (50/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups Mobility: -2 min hip capsule external rotation -2 min…

Saturday-170715

Today's Schedule: 800-930am Open Gym 930am Group Class Warmup: 500m row or 2 min airbike, then- group dynamic warmup with Coach Conditioning: 600m Run 2 Rounds of "DT" (155/105) 600m Run 2 Rounds of "DT" (155/105) 600m Run 2 Rounds of "DT" (155/105) 600m Run *20 min cap. Mobility: -2…