Monday-170925

Warmup: 2 sets- 15 cal row, 20 sec Deadbug each position, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, shoulder press, then- movement prep with Coach Conditioning: AMRAP 18- 18 Calorie Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar Mobility: -2 min barbell…

Saturday-170923

Today's Schedule: 7-9am Open Gym 9am Group Class Warmup: 2 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, shoulder press, 1-leg calf raise, then- movement prep with Coach Conditioning: "Luke" 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105…

Friday-170922

Warmup: 2 sets- 15 cal row, 6 pillar to plank, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Bench Press- 3 sets of 5 @ 2.5# heavier than last week, rest 60-90 sec (Week 2/10) 2) Gun Show: 12 min…

Thursday-170921

Warmup: 2 sets- 12 cal airbike, 15 sec Captain Morgan, 10 band pull aparts, 5 1-leg calf raise, then- movement prep with Coach Conditioning: For time -1200m run -21 KBS (70/53) -21 Goblet Squats -800m run -15 KBS -15 Goblet Squats -400m run -9 KBS -9 Goblet Squats -25 min…

Wednesday-170920

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 15 min to est 1RM Front Squat 2) 3 sets of 5 Shoulder Press @ 2.5# heavier than last week, rest 2 min (Week 7/10) 3) 30 KB Thrusters for time (70's/53's) Mobility: -2 min…

Tuesday-170919

Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press, then- barbell warmup with Coach Conditioning: AMRAP 4- 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining…

Monday-170918

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position,6 leg cradle lunge with vertical rotation, 5 Cuban PVC press, then- movement prep with Coach AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 35 Calorie Assault Bike 55 Handstand Push-ups Mobility: -2 min barbell trap smash -2 min foam…

Saturday-170916

Today's Schedule: 730-930am Open Gym 930am Group Class Warmup: 2 sets- 12 cal airbike, 20 sec side pillar with reach under, 5 each side- suitcase DL, upright row, 1-Arm Russian swing, shoulder press, 1-leg calf raise, then- power clean warmup with Coach Conditioning: AMRAP 20- 7 Front Squats (135/95) 7…

Friday-170915

Warmup: 2 sets- 15 cal row, 5 Deadbug with hip hinge, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then movement prep with Coach Flex Friday: 1) Bench Press- 3 sets of 5 @ 20# less than last weeks 5RM, rest 60-90 sec 2) Gun Show- 21, 15,…

Thursday-170914

***Special Note- today's morning class will be at 8AM instead of 9AM. Warmup: 3 sets- 15 cal row, 10 band pull aparts, 6 pillar to plank, then- movement prep with Coach Conditioning: 12 min AMRAP -10 T2B -10 Burpees -200m run Mobility: -2 min banded hamstring stretch -2 min barbell…