Monday-190819

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 5 sets of 1 Front Squat with 3 sec pause at bottom, rest 2-3 min, then- 1 set Max Reps (no pause) at 80% of heavy single 3 sets- 1 Close Grip Bench Press, 7 Bulgarian Split Squats…

Saturday-190817

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 500m row, then- movement prep with Coach Conditioning: In 10 minutes -Row 1K -Max Snatch in remaining time *Note row time and weight. Mobility: -2 min barbell trap smash -2 min couch stretch

Friday-190816

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 2RM Thruster3 sets- Max Rep Strict Weighted Chin-ups (25/10), 30 second Contralateral Split Squat Hold with KB each side- heaviest possible, rest 3 min Mobility: -2 min modified pigeon pose -2 min lacrosse ball…

Thursday-190815

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 4 Rounds for total reps- 30 seconds on/30 seconds off -Airbike Calories -Ring Dips -Lateral Box Jump Overs (24/20) -Pushups Mobility: -2 min lacrosse ball plantar fascia -2 min door frame pec stretch

Wednesday-190814

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -400m Run -12 D-Ball Squats (150/100) -12 Bar Muscleups Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Tuesday-190913

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Deadlift- 5 sets of 2, rest 2-3 min3 sets- 5 Stepups each side (Front Rack KB's), 2 Shoulder Press- heaviest possible, rest 3 min Conditioning: -2 min banded hamstring stretch -2 min barbell trap smash

Monday-190812

Warmup: 30 cal row, then- movement prep with Coach Conditioning: Open Wod 18.1 - 20 min AMRAP -8 T2B -10 1-Arm DB Hang Clean and Jerk (50/35, 5 reps each side) -14/12 cal Row Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball glutes

Saturday-190810

Today's Schedule: 7-8am Open Gym 8am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 rounds, 4 minutes on/4 minutes off 400m Run Max rep OHS in time remaining Round 1:95/65 Round 2: 115/75 Round 3: 135/95 Round 4: 155/105 Mobility: 2 min…

Friday-190809

Warmup: 500m row, then- movement prep with Coach Conditioning: For Time -Row 1k -100 Double Unders -50 C2B Pullups Mobility: -2 min barbell calf smash -2 min lacrosse ball plantar fascia

Thursday-190808

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 3RM Hang Clean3 sets- Max Strict MU+Max Strict Ring Pullups, 10 Partner Hamstring Curls, rest 3 min Mobility: -2 min banded hamstring stretch -2 min foam roll lats/t-spine
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