Tuesday-150428

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, scapula pushups, snatch warmup with Coach- pvc WL: Snatch Pull+Snatch+OHS- 60/2, 70/2, 75/2, 80/2, 83-85/2 x 3 sets, rest 60 sec Conditioning: For time 10-8-6-4-2 Alt DB Snatch (70/50) 2-4-6-8-10 Burpee Box…

Monday-150427

    Warmup: 20 step monster walk, 10 90/90 hip lift, 20 step lateral walk, 10 ankle stretch. 20 banded squats WL: FS/BS: 4/8 x 3 sets @ 80%; 4 FS followed immediately by 8 BS @ 80% of FS Conditioning: 3 Rounds -500m row -15 Push Press (135/95) -50 Double…

Saturday-150425

Today's schedule- 930am class, 1030-Noon Open Gym   Warmup: 20 step monster walk, 40 jump rope, 20 Russian swings, 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), CJ Warmup with Coach- Empty Barbell WL: Clean & Jerk every 90 sec- 60/3, 65/3, 70/3, 75/2, 80/2, 85/1,…

Friday-150424

    Warmup: 500m row or 2 min Airbike, 20 step lateral walk, 10 ankle stretch, 10 90/90 hip lift, 20 banded squats WL: Front Squat/Back Squat- 4/8 @ 94% of Monday's weight, rest 2 min Conditioning: For time -50 Wallballs (20/14), 40 T2B, 30 Box Jumps (24/20), 20 Deadlifts…

Thursday-150423

    Warmup: -3 Rounds: 10 Supine Psoas March, 10 Pushups,  10 Zombie Walks -10 PVC Passes WL: Bench Press- 5 sets of 5 ascending to 5RM, rest 2 min Conditioning: 5 min AMRAP -3 Deadlifts (275/185) -7 Push Press (115/75) Mobility: -2 min kb shoulder reset each side -2…

Wednesday-150422

    Warmup: 20 step monster walk, 20 back extensions, 20 step lateral walk, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- Empty Barbell WL: Clean + Jerk - 60/3+1, 65/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+2 x 2 sets Conditioning: Row 3k for time *Every 2 min…

Tuesday-150421

    Warmup: 500m row or 2 min Airbike, 10 each- inner thigh, 90/90, ankle stretch, PVC passes, scapula push-ups WL: Snatch + OHS (1 rep = 1+1): 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*2 sets, Every 90 sec Conditioning: 20 min AMRAP 50 DU 15 Ring Dips 8 Alt KB Snatch…

Monday-150420

    Warmup: 20 step lateral walk, 10- 90/90 hip lift, 40 jump rope, 10 ankle stretch, 40 jump rope, 20 banded squats WL: Front Squat/Back Squat- 4/8 @ 75% of Front Squat x 3 sets, rest 2 min Conditioning: 4 Rounds for time -400m run, 15 Thrusters (95/65), 10…
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