Wednesday-180815

***Special Announcement- there will be NO Open Gym from 10-11am today. The gym will close for the morning at 10am.   Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time -100/75 cal Airbike -100 Double Unders -1 Mile Run Mobility: -2 min box ankle stretch -2 min…

Tuesday-180814

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to Max Complex- 1 Snatch Hi-pull+1 Snatch+1 Snatch Balance (3 sec pauses @ bottom of Snatch and Snatch Balance) 2) 3 sets- 8 KB RDL, 8 Supinated Grip Bent Row -heaviest possible, rest 2 min between sets Mobility:…

Monday-180813

Warmup: 500m row or 2 min airbike, then- movement prep with Coach Skill: Bar Muscleup/Shin Hop Practice Conditioning: 7 min Amrap -3 Bar Muscleups -6 Shin Hops Mobility: -2 min foam roll lats/t-spine -2 min t-spine stretch

Saturday-180811

Today's Schedule- 830-930am Open Gym 930am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds for time -12 Thrusters (135/95) -50 Double Unders Mobility: -2 min couch stretch -2 min barbell quad smash

Friday-180810

Warmup: 500m row or 2 min airbike, then- movement prep with Coach Conditioning: 30 min AMRAP *Round 1- 400m, 1 Legless Rope Climb, 3 Box Jump Overs (30/24) *Round 2- 400m Run, 2 Legless Rope Climbs, 6 Box Jump Overs *Round 3- 400m Run, 3 Legless Rope Climbs, 9 Box…

Thursday-180809

Warmup: 2 min airbike, then- movement prep with Coach 1) Snatch Pull+Hi-Hang Snatch (2 sec pause @ hi-hang)+Snatch Balance with 3 sec pause @ bottom 2) 3 sets- 6 Partner Hamstring Curls, 12 Supine Ring Rows, rest 90 sec Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Wednesday-180808

Warmup: 40 cal row, then-movement prep with Coach Conditioning: Tabata- 8 intervals of 20 seconds of work, 10 seconds of rest for total reps. ┬áComplete ALL 8 intervals at the first exercise then move on to the second exercise. -Row calories -T2B -Burpee over Plate -Russian Twists (53/35) Mobility: -2…

Tuesday-180807

Warmup: 500m Row, then- movement  prep with Coach Conditioning: For Time -10 Sandbag Over Shoulder (140/100) -21 HSPU -10 Sandbag Over Shoulder -15 HSPU -10 Sandbag Over Shoulder -9 HSPU Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Monday-180806

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to max complex- 1 Clean Pull+ 1 Hi-Hang Clean (2 sec pause @ hi-hang)+2 Front Squats+ 2 Jerks 2) 3 sets- 8 Bench Press, 100 FT DB Walking Lunge- heaviest possible, rest 2 min between sets Mobility: 1)…

Saturday-180804

Today's Schedule: 8-930am ProActivity TN Consultations 930am Group Class 1030-Noon ProActivity TN Consultations Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds for time- -7 Muscleups -100m Sandbag Carry (180/140) -50 Double Unders Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine…
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