Wednesday-180926

Warmup: 500m row, then- movement prep with Coach Conditioning: For Time -21 Deadlifts (275/185) -7 Ring Muscleups -15 Deadlifts (315/205) -7 Ring Muscleups -9 Deadlifts (365/255) -7 Ring Muscleups *10 min time cap. Mobility: -2 min modified pigeon pose -2 min foam roll lats/t-spine  

Saturday-180922

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -10 Bar Muscleups -20 Alternating DB Front Rack  Lunges (50's/35's) -50 Double Unders Mobility: -2 min modified pigeon pose -2 min foam roll lats/t-spine  

Thursday-180920

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 15 min to Max- Snatch Pull+2 Snatch+Snatch Balance 2) 3 sets- 5 Bench Press- heaviest possible, 45 sec GHD Iso Hold (weighted if possible), rest 3 min Mobility: -2 min barbell trap smash -2 min lacrosse ball…

Wednesday-180919

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 22 min Amrap -22/16 Cal AirBike -22 HSPU -22 Lateral Box Jump Overs (24/20) -22 T2B Mobility: -2 min box ankle stretch -2 min barbell calf smash

Monday-180917

***There will be NO Open Gym from 9-11am today.  The gym will close for the morning at 9am. Warmup: 2 min airbike or 500m row, then-movement prep with Coach 1) 15 min Max- Clean Pull+3 Clean and Jerks 2) 3 sets- 6 Barbell Back Rack Stepups Each Side- heaviest possible,…