Wednesday-180502

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Coffland"- -Accumulate 6 min hanging from a bar *Every time you drop complete an 800m run and 30 Push-ups. U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan,…

Tuesday-180501

Warmup: 500m row, then- movement prep with Coach The Program, Week 4 Lower Body Heavy Day 1) Deadlift- 12 min to est 4RM 2) Barbell Front Rack Stepback Lunges - 3 sets of 4L/4R climbing, rest 2:00 3) 1 min Max Reps Sandbag Over Bar set at approx bottom of…

Monday-180430

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds- 4:00 work/4:00 rest -20 DB Push Press (50's/35's) -20 Pullups -Max Cal Airbike ┬áin remaining time Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine  

Saturday-180428

Today's Schedule: 8AM- Free Beginners Class 9AM- Group Class   Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds for time- -20 [10L/10R] KB Front Rack Lunges (70's/53's) -15 Ring Dips *12 min cap. Mobility: -2 min barbell Tricep smash -2 min banded Tricep stretch

Thursday-180426

Warmup: 500m row, then movement prep with Coach The Program Week 3, Upper Body Heavy Day: 1) Close Grip Bench Press- 12 min to est 6RM 2) 3 Rounds, 60 sec Max Reps, 60 sec rest between rounds -Towel or Band Pull ups -Push-ups -Pendlay Rows (135/95) Mobility: 1) 2…

Wednesday-180425

Warmup: 40 cal row, then- movement prep with Coach Conditioning: 20 min AMRAP-Teams of 2, one partner working at a time -100/80 Cal Row -200m Run (Each Partner completes 200m individually) -100 Wallballs (20/14) -200m Run Mobility: -2 min box ankle stretch -2 min barbell calf smash

Tuesday-180424

Warmup: 500m row, then- movement prep with Coach Skill: 10 min Bar Muscleup practice Conditioning: "Ashley"- For Time -100 Foot Sandbag Carry (180/140) -9 Bar Muscleups -100 Foot Sandbag Carry -7 Bar Muscleups -100 Foot Sandbag Carry -5 Bar Muscleups

Monday-180423

***Reminder- Free Begginers Class this Saturday 4/28 at 8am. ┬áInvite your friends!!! Warmup: 2 min airbike, then- movement prep with Coach The Program- Week 3, Lower Body Heavy Day: 1) Back Squat- 12 min to est 6RM 2) 3 sets of- 12 Barbell RDL, 10 KB Bulgarian Splits Squats Each…

Saturday-180421

***Reminder- Saturday April 21 we will meet at Barfield Park (697 Veterans Parkway Murfreesboro, TN 37128) at 9am for hill sprints. The gym will be closed. When you pull into the main entrance of the park we will be at the first parking area/playground area straight ahead and on the…