Friday-181019
Warmup: 2 min airbike, then- movement prep with Coach 1) Max Unbroken Kipping HSPU 2) 50 cal airbike time trial Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine
Thursday-181018
Warmup: 500m Row, then- movement prep with Coach 1) 12 min to est 1RM Deadlift 2) 21/15/9 reps for time of -Deadlifts (275/185) -Box Jumps (30/24) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
Wednesday-181017
Warmup: 2 min airbike, then- movement prep with Coach 1) 3 min Max Alternating Pistols 2) 30 Ring Muscleups for time Mobility: -2 min couch stretch -2 min barbell quad smash
Tuesday-181016
Warmup: 500m row, then- movement prep with Coach Conditioning: 2K Row time trial Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
Monday-181015
Warmup: 2 min airbike or 5 min airbike, then- movement prep with Coach 1) 15 min to est 1RM Snatch 2) 15 min to est 1RM Clean & Jerk 3) 3 min Max Double Unders Mobility: -2 min box ankle stretch -2 min barbell trap smash
Saturday-181013
Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -1600m Run -20 Sandbag Squats (180/140) -800m Run -15 Sandbag Squats (180/140) -400m Run -10 Sandbag Squats (180/140) Mobility: -2 min box ankle stretch -2 min lacrosse…
Friday-181012
Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Every 90 sec for 6 sets- Clean+Front Squat+Jerk (building each set to heavy single for the day) 2) 3 sets- 16 Alternating KB Front Rack Stepups, Max Unbroken Supine Ring Rows, rest 3 min Mobility: -2 min…
Thursday-181011
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 5 Rounds for time -7 Deadlifts (315/205) -50 Double Unders Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
Wednesday-181010
Warmup: 500m row, then- movement prep with Coach Conditioning: In teams of 2- Row 5k *Each Partner must row a minimum 250m before switching. Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
Tuesday-181009
Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Every 90 sec for 5 sets- 1 Snatch+1 Snatch Balance 2) 3 sets- 10 Partner Hamstring Curls, 3 Bench Press- heaviest possible, rest 3 min Mobility: -2 min barbell trap smash -2 min banded hamstring stretch