Friday-180525

Warmup: 500m row, then- movement prep with Coach Conditioning: 5 Rounds for time -500m row -400m run *30 min cap. Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia  

Thursday-180524

Warmup: 500m row, then- movement prep with Coach The Program, Week 7 Upper Body Heavy Day 1) Bench Press- 12 min to est 1RM 2) Chest to Ring Pullups- 3 sets Max Reps, rest 3 min 3) 3 sets- Max Reps Strict HSPU, :30 Max Rear Delt Flys, rest 90…

Wednesday-180523

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -10 KB Thrusters Left (70/53) -10 KB Thrusters Right (70/53) -15 T2B Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash  

Tuesday-180522

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Death By Airbike Calories -Perform 1 calorie in Min 1, 2 calories in Min 2, 3 in min 3, etc until you cannot complete the alloted amount of calories in the corresponding minute. Midline: Partner Medball Throws- 3 sets of…

Monday-180521

Warmup: 2 min airbike or 500m row, then- movement prep with Coach The Program, Week 7 Lower Body Heavy Day 1) Back Squat- 15 min to est 1RM 2) The VTG 400 Version 2.0- 400m Sandbag Carry (140/100), everytime  the sandbag is put down perform 10 Sandbag Squats before proceeding.…

Saturday-180519

Today's Workout, "DT",is performed In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Today's Schedule: 830-930am Open Gym 930am…

Friday-180518

***Special Note- Open Gym from 9-10am only today.  Gym will close for the morning at 10am. Warmup: 500m row, then- movement prep with Coach The Program, Week 6 Upper Body Heavy Day- 1) Shoulder Press- 12 min to est 2RM 2) Chin-ups- 3 sets Max Reps, rest 3 min 3)…

Thursday-180517

***Schedule Change- starting today the Tuesday/Thursday morning classes will be held at 8am instead of 9am until otherwise noted.  Also, there will be NO Open Gym from 9-11am today.  The gym will close immediately after the 8am class. Warmup: 2 min airbike or 500m row, then- movement prep with Coach…

Tuesday-180515

Warmup: 2 min airbike or 500m row, then- movement prep with Coach The Program, Week 6 Lower Body Heavy Day 1) Deadlift- 12 min to est 2RM 2) Front Squat- 3 sets of 2 climbing, rest 2 min 3) 3 sets- 10 DB Bulgarian Split Squats each side, 5 Partner…
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