Friday-181207

***Note- today's 8am class is cancelled.  We apologize for any inconvenience this causes. Warmup: 500m row, then- movement prep with Coach Conditioning: Open Wod 16.3- 7 min Amrap -10 Power Snatch (75/55) -3 Bar Muscleups Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Thursday-181206

***Note- there will be no open gym from 10-11am today.  The gym will close for the morning immediately after the 9am class. Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Back Squat: 15-12-9 reps for max weight each set.  1 attempt at each set, add…

Wednesday-181205

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time- -500m Row -50 Double Unders -15 Burpee Over Erg Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Tuesday-181204

***Note- there will be NO Open Gym from 615-9am today.   Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 20 min Amrap- -8 C2B Pullups -16 Alternating Stepups (100/60 Sandbag) -24/18 cal Air-bike Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes  

Monday-181203

Warmup: 500m row, then- movement prep with Coach 1) 7x1- Power Clean and Push Jerk 2) 3 sets- 7 Turkish Get up sit-ups each side- heaviest possible, 10 Partner Hamstring Curls, alternate sets with partner Mobility: -2 min barbell trap smash -2 min barbell hamstring smash

Saturday-181201

Today's Schedule- 830-930am Open Gym/Physical Therapy Consults with Pro-Activity TN 930am Group Class 1030-Noon Physical Therapy Consults with Pro-Activity TN Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 3 Rounds for time -9 Bar Muscleups -9 Sandbag Over Shoulder (200/140) Mobility: -2 min barbell trap…

Friday-181130

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 1) Front Squat- 5x3- climbing, rest 2-3 min 2) 3 sets- Max Strict Chin-ups, 100 Foot DB Walking Lunge- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min foam roll t-spine

Thursday-181129

Warmup: 2 min airbike, then-movement prep with Coacb Conditioning: Tabata- 8 Rounds: 20 sec work/10 sec rest for max reps at each exercise.  Complete all 8 rounds at first exercise before going to second, etc. -Airbike Calories -KBS (53/35) -Ring Dips -Box Jumps (24/20) Mobility: -2 min barbell hamstring smash…

Wednesday-181128

Warmup: 500m row, then- movement prep with Coach Conditioning: For Time -100 Double Unders -1,000m Row -50 T2B -1,000m Row -100 Double Unders -25 min cap. Mobility: -2 min box ankle stretch -2 min barbell calf smash

Tuesday-181127

***Special Attention- there will be NO Open Gym from 615-9 am.  The gym will close at 615am and then re-open for the 9am Class.   Warmup: 500m Row, then- movement prep with Coach 1) 12 min to est 5RM TNG Power Snatch 2) 3 sets- 5 Push Press, 45 sec…