Saturday-170603

Today's Schedule: 830am FREE Beginner Class 930am Group Class Warmup: 500m row or 2 min airbike, then- group dynamic drills Conditioning: 5 Rounds- 1:00 Row 1:00 Power Snatch (95/65) 1:00 Burpees 1:00 Rest Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Friday-170602

Warmup: 3 sets- 15 cal row, 5 Deadbug with hip hinge, 5 T-spine rotations, 5 scapula depressions, then- movement prep with Coach Conditioning: Teams of 2, AMRAP 20: 12/9 Cal Bike 12/9 Cal Row 12 Thrusters (35 db's/25 db's) Mobility: -2 min couch stretch -2 min barbell quad smash

Thursday-170601

Warmup: 3 sets- 12 cal airbike, 10 band pull aparts, 6 pillar to plank, then- deadlift warmup with Coach Conditioning: 21/15/9 reps for time of -Deadlifts (225/155) -Airbike Calories Mobility: -2 min barbell hamstring smash -Accumulate 2 min supinated grip bar hang

Wednesday-170531

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, rest 90 sec (Week 7/10) 2) 12 min Amrap- 20 Alternating DB Lunges, 20 DB Push Press (50/35 DB's) Mobility: -2 min…

Tuesday-170530

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, then- CJ warmup with Coach Conditioning: "Grace" -30 Clean and Jerks for time (135/95) Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Memorial Day Murph!- Monday 170529

[caption id="attachment_4560" align="alignnone" width="567"] 050628-N-0000X-002Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad,…

Saturday-170527

Today's Schedule: 830am Group Class Warmup: 500m row or 2 min airbike, then- group dynamic warmup Conditioning: With a running clock- 0-10 1 mile Run, Max CJ (135/95) 10-13 - Rest 13-20 - 800m Run, Max PSn(115/80) 20-23 - Rest 23-27 - 400m Run, Max Thr(95/65) Mobility: -2 min box…

Friday-170526

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 T-spine rotations, 5 yoga push-ups, then- movement prep with Coach Conditioning: 4 Rounds for time- 21/15 Calorie Bike 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-170525

Warmup: 3 sets- 12 cal airbike, 10 band pull aparts, 6 pillar to plank Conditioning: 20 min Amrap, teams of 2- -200m run -10 cal airbike -10 Push-ups Mobility: -2 min door frame pec stretch -2 min lacrosse ball pec

Wednesday-170524

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 6 of 10), rest 90 sec 2) 3 sets of- 10 Bulgarian Split Squats each side (50/30 DB's) 10 DB Bench…