Wednesday-191016

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: EMOMx 20 min Min 1: 45 sec Max Double Unders Min 2: 45 sec Max T2B Min 3: 45 sec Max Airbike Cal Min 4: Rest  Mobility: -2 min barbell calf smash -2 min banded ankle stretch

Tuesday-191015

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 5x4 Front Squat climbing, rest 2-3 min 2) 3 sets-Max Strict Pullups, 60 sec weighted plank hold, rest 3 min Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Monday-191014

Warmup: 30 cal row, then- movement prep with Coach Conditioning: Open Wod 20.1- 10 Rounds for time -8 Ground to Overhead (95/65) -10 Bar Facing Burpees *15 min time cap. -OR- 15 min Amrap: 15/12 cal row, 15 pushups, 10 1-arm DB lunges right, 10-1arm dB lunges left (50/35) Mobility:…

Saturday-191012

Today’s Schedule: 730-830am Open Gym 830am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 20 min Amrap, Teams of 2 -100/80 cal Airbike -100 Chest to Bar Pullups -100 Alternating DB Step ups 50’s to 24”/35’s to 20”) Mobility: -2 min foam roll lats/t-spine -2 min…

Friday-191011

***Reminder- there is NO 8am Class today. Warmup: General Prep- 2 Sets: 20 cal row, 30 sec side plank hold+5 reach unders each side, 4 Seesaw Walk with Broad Jump Specific Prep- 2 Sets (first with pvc, second with unloaded bar): 3 snatch deadlift, 3 snatch pull, 3 muscle snatch,…

Thursday-191010

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Every 2 minutes for 5 sets- 5 Touch and Go Snatch3 sets- 5RM Weighted Chin-up, Max Strict Ring Dips, rest 3 minutes Mobility: -2 min foam roll lats/t-spine -2 min barbell trap smash

Wednesday-191009

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -500m Row -20 Box Jumps (24/20) -20 T2B Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-191008

Warmup: 2 min airbike or 500m row, and then- movement prep with Coach Conditioning: 12 min Amrap -3 Thrusters (95/65) -30 Double Unders -6 Thrusters -30 Double Unders -9 Thrusters -30 Double Unders -12 Thrusters -30 Double Unders ...etc Mobility: -2 min barbell trap smash -2 min lacrosse ball plantar…

Monday-191007

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5 sets of 5, rest 2-3 min3 sets- 5 Bench Press, 5 Sandbag Step Ups- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min couch stretch

Saturday-191005

Today’s Schedule: 8am Class Only Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -10 Power Cleans (185/135) -10 Bar Facing Burpees Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes