Wednesday-190619
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 1 Mile Run Time Trial Mobility: -2 min barbell calf smash -2 min banded ankle stretch
Tuesday-190618
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -100 Double Unders -50 HSPU -25 Bar Muscleups -100 Double Unders Mobility: -2 min barbell trap smash -2 min lacrosse ball plantar fascia
Monday-190617
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5x3 with 3 sec pause @ bottom of 1st rep, rest 2 min4 Depth Drop to vertical jump, 5 Bulgarian Split Squats each side with DB's at sides , 10 DB RDL's- heaviest possible, rest 3…
Saturday-190615
Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Teams of 2, 25 min Amrap- -100 Overhead Squats (95/65) -150/125 cal Airbike -200 Double Unders Mobility: -2 min barbell trap smash -2 min barbell quad smash
Friday-190614
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Floor Press- 5 sets of 4, rest 2 min3 sets- Max Strict HSPU (minimum 5), 10 bench supported 1-Arm DB Row each side (heaviest possible), 60 second Max Banded Curls, rest 3 min Mobility: -2 min door frame…
Thursday-190613
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: In 10 minutes, ascending as far as possible- -1 Ring Muscleup -10 Wallballs (20/14) -2 Ring Muscleups -10 Wallballs -3 Ring Muscleups -10 Wallballs -4 Ring Muscleups -10 Wallballs Etc... Mobility: -2 min barbell quad smash -2…
Wednesday-190612
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -1 Mile Run -50 T2B -1,000m Row *20 min cap. Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
Tuesday-190611
Warmup: 500m row, then- movement prep with Coach EMOMx10 min- 1 Hang Power Clean, climbing 3 sets- Max Unbroken Strict Pullups (minimum 5), 100 Foot Unbroken Walking Lunge with DB's held at sides- heaviest possible, rest 3 min Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
Monday-191019
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -15 Sandbag Squats (180/140) -30 Pushups -60 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell quad smash
Saturday-190608
Today's Schedule: 730-830am Open Gym 830am Group Class Warmup: 2 min airbike, then-movement prep with Coach Conditioning: 20 min Amrap- -50/40 cal Airbike -40 Box Jumps (24/20) -30 Deadlifts (185/135) -20 Bar Muscleups Mobility: -2 min foam roll lats/t-spine -2 min banded hamstring stretch