Friday-141219

Warmup: -20 step lateral walk -20 Russian Swings-light -10 ankle stretch each side -20 wallballs with 2 sec pause @ bottom (12/10) -CJ Warmup with Coach-Empty Barbell WL: 12 min to est a 1RM Clean & Jerk Conditioning: 5 Rounds for total working time -16 Over the Box Jumps (24/20)…

Thursday-141218

Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers -10 PVC passes Skill: EMOM x 10 min -Even min: 5 hspu (deficit as able) -Odd min: 40 sec hanging L-sit Conditioning: "The Ghost"- 6 Rounds for total reps -1 min ME row for cal -1 min…

Wednesday-141217

Warmup: -20 step monster walk -40 jump rope -20 step lateral walk -40 jump rope -20 banded squats WL: Back Squat every 90 sec- 50/10,60/8,70/6,80/4,90/2,70/5,80/3,90/2,95/1 Conditioning: "Helen"- 3 rounds for time -400m run -21 KBS (53/35) -12 Pull-ups Mobility: -2 min KB shoulder capsule mobilization each side -2 min anchored…

Tuesday-141216

Warmup: -20 step lateral walk -20 box jump/step downs -20 back extensions -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Clean Only-every 60 sec complete 3 reps @ 60% x 3 sets,rest 1 min, 3 reps @ 70% x 3 sets, rest…

Holiday Hours

-Wednesday 12/24 (Christmas Eve)- 9am class only, 10am-Noon open gym -Thursday 12/25 (Christmas Day)- Closed -Friday 12/26- 9am class only, 10am-Noon open gym -Wednesday 12/31 (New Years Eve)- 9am class only, 10am-Noon open gym -Thursday 01/01 (New Years Day)- Closed

Monday-141215

Warmup: -500m row or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,PVC passes,scapula push-ups -Snatch warmup with coach-PVC WL: Snatch every 60 sec complete- 3 reps @ 60% x 3 sets, rest 1 min, 2 reps @ 70% x 3 sets, rest 1 min, 1 rep @ 80%, rest 1…

Saturday-141213

***Reminder- The Christmas Party will begin at 6pm tonight. Looking forward to seeing you all there! Warmup: -20 step lateral walk -20 push-ups -20 back extensions -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach: empty barbell WL: Clean+Jerk- 60/6+1,70/5+1,80/4+1,85/3+1,90/2+1,95/1+1,80/2 Full Clean&Jerks x 3 sets Conditioning:…

Friday-141212

trim.McaGK4 Xavier Davis...the kid has springs. Warmup: -500m row, or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups -Snatch warmup with Coach- PVC WL: Snatch every 90 sec- 60/6,70/5,80/4,85/3,90/2,95/1,80/3x3 sets Conditioning: For time -21 Thrusters (95/65) -75 Double Unders -15 Thrusters -50 Double Unders -9 Thrusters -25…