Friday-180907

***There will be No Open Gym from 9-11am today.  The gym will close at 9am for the morning. Warmup: 500m Row, then- movement prep with Coach Skill:  10 min Bar Muscleup Practice Conditioning: 30 Burpee Bar Muscleups For Time *7 min time cap. Mobility: -2 min barbell trap smash -2…

Thursday-180906

***There will be no open gym time from 10-11am today.  The gym will close at 10am for the morning. Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to Max- Snatch Pull+Snatch Hi-Pull+Snatch+Snatch Balance (3 sec pause @ bottom of snatch and snatch balance) 2) 3 sets-…

Wednesday-180905

***There is NO Open Gym time from 9-11am today.  The gym will close for the morning at 9am. Warmup: 30 cal row, then- movement prep with Coach Conditioning: 1 min on/1 min off until completion -100 cal Row -50 HSPU Mobility: -2 min barbell trap smash -2 min barbell hamstring…

Tuesday-180904

***Special Attention- there is NO Open Gym time from 10-11am today. The gym will close at 10am.   Warmup: 2 min airbike, or 500m row, then- movement prep with Coach Conditioning: 25 min Amrap- -400m Run -15 Pullups -15 Box Jumps (24/20) Mobility: -2 min lacrosse ball plantar fascia -2…

Monday-180903

***Today's Schedule- 9am Class ONLY.  Happy Labor Day!!! Warmup: 2 min airbike, or 500m row, then- movement prep with Coach 1) 15 min Max complex- Clean+Jerk+Hang Clean+Jerk+Hi-Hang Clean+ Jerk 2) 3 sets- 7 Sandbag Bulgarian Split Squats each side, 10 DB Bent Row- heaviest possible, rest 2-3 min Mobility: -2…

Saturday-180901

Today's Schedule: 8-9am Pro-Activity TN Consults 9am Group Class 10-Noon Pro-Activity TN Consults Warmup: 500m row or 2 min airbike, then- movement prep with Coach Conditioning: For Time -50 Wallballs (20/14) -50 Double Unders -50 Russian Swings (70/53) -50 Double Unders Mobility: -2 min barbell trap smash -2 min barbell…

Friday-180831

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to Max- Clean+Front Squat+3 Jerks (2 sec pause in dip on first jerk only) 2) 3 sets- 5 1-leg squats each side- heaviest possible,  Max Supinated Grip Hang with chin over bar, rest 3 min Mobility: -2 min…

Thursday-180830

Warmup: 500m Row, then- movement prep with Coach Conditioning: 20 min AMRAP -750m Row -20 HSPU -100 Foot 1-Arm Farmers Carry (100/70, 50 feet Right/50 feet Left) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-180829

Warmup: 500m row, then- movement prep with Coach WL: 12 min to est heavy set of 3 Deadlifts Conditioning: 3 Rounds for time -21/15 cal Airbike -15 T2B -9 Deadlifts (315/205) Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes