Monday-190218

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Every 90 sec for 7 sets- 1 Bear Complex 2) 3 sets- 3 Bench Press, 6 1-Arm Overhead DB Stepups each side- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min barbell trap…

Saturday-190216

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 -1 Mile Run -40 HSPU -800m Run -20 Rope Climbs -400m Run -80 Pushups *30 min cap. -2 min lacrosse ball plantar fascia -2 min lacrosse ball pecs

Friday-190215

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 10 min EMOM- 1 Snatch, climbing 2) 3 sets- 100 foot Lunge (50 feet Down and Back) with DB's held at farmers carry position, Max Unbroken Supine Ring Rows, rest 3 min Mobility: -2 min modified pigeon…

Thursday-190214

Warmup: 500m row or 2 min airbike, then- movement prep with Coach Conditioning: For Time 30 Single Arm DB Hang Power Clean and Jerk 7 Bar Muscleups 20 Single Arm DB Hang Power Clean and Jerk 7 Bar Muscleups 10 Single Arm DB Hang Power Clean and Jerk 7 Bar…

Wednesday-190213

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Teams of 2- 22 min Amrap: -100/80 cal Airbike -150 Burpee to Plate -200 Wallballs Mobility: -2 min couch stretch -2 min lacrosse ball glutes

Tuesday-190212

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Every 2 min for 9 total sets- Min 0,2,&4- 5 Strict Press Min 6,8,&10- 3 Push Press Min 12, 14,&16- 1 Push Jerk *Add weight each set 2) 3 Sets- 5 Snatch Grip RDL, 5 Sandbag Stepups…

Monday-190211

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Open Wod 16.2 In 4 Minutes Complete: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lb) If completed before 4 minutes, continue until 8 minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lb) If completed before…

Saturday-190209

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Amanda"- 9/7/5 Reps of -Ring Muscleups -Squat Snatches (135/95) Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Friday-190208

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds- 3 min on/3 min off -400m Run -Max Burpee Box Jump Overs (24/20) Mobility: -2 min barbell calf smash -2 min box ankle stretch

Thursday-190207

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Every 2 min for 6 total sets- 2 Back Squats, climbing 2) 3 sets- 5 Bench Press, 7 DB Bulgarian Split squats each side- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min…
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