Monday-190422

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -1 Mile Run -5 Rounds: 10 HSPU, 10 T2B -1 Mile Run Mobility: -2 min lacrosse ball plantar fascia -2 min barbell trap smash

Saturday-190420

Today's Schedule: 830-930am Open Gym/Physical Therapy Consults with Pro-Activity TN 930am Group Class 1030-Noon Physical Therapy Consults with Pro-Activity TN Warmup: 2 min Airbike or 500m Row Conditioning: 12 min Amrap- -3 Ring Muscleups -10 Alternating Sandbag Stepback Lunges (140/100) Mobility: -2 min modified pigeon pose -2 min foam roll…

Friday-190419

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "The Passion Wod" -100 Double Unders -800m Barbell Carry (95/65) -100 Burpees Mobility: -2 min lacrosse ball plantar fascia -2 min door frame pec stretch

Thursday-190418

Warmup: 500m Row, then- movement prep with Coach Floor Press- 5x5 climbing, rest 2 min 3 sets- 5 Front Squats heaviest possible, Max UB Strict HSPU, rest 3 min Mobility: -2 min barbell quad smash -2 min barbell trap smash

Tuesday-190416

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 10 min to est heavy single Snatch"Squat Snatch Isabel"- 30 Full Snatches for time (135/95) Mobility: -2 min barbell trap smash -2 min barbell quad smash

Monday-190415

Warmup: 2 min airbike or 500m Row Every 30 sec for 12 min- 1 Deadlift (Note- this will be 25 total reps. We will be adding weight to this structure next time we perform it, so leave room to grow here.) 3 sets- 5 DB Stepups Each Side, 4 Depth…

Saturday-190313

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 25 min Amrap, teams of 2 -100/80 cal Airbike -100 Pushups -50 T2B -50 DB Thrusters (50's/35's) -200m DB Carry (each partner carries 1 DB) Mobility: -2 min barbell quad smash -2…

Friday-190312

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -7 Deadlifts (315/205) -49 Double Unders -7 Bar Muscleups *10 min cap. Mobility: -2 min foam roll lats/t-spine -2 min barbell calf smash

Thursday-190311

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Shoulder Press- 5x5 climbing, rest 2 min3 sets- 10 Sandbag Bulgarian Split Squats each side, Max Unbroken Strict Ring Dips, rest 3 min Mobility: -2 min lacrosse ball glutes -2 min lacrosse ball pecs
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