Friday-180608

Warmup: 500m row, then-movement prep with Coach Conditionong: 10-1 Reps for time -Sandbag Over Shoulder (140/100) -Bag Facing Burpee Over Bag Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-180607

Warmup: 500m row, then- movement prep with Coach The Program, Week 9 Upper Body Heavy Day 1) Close Grip Bench Press with 1 sec pause on chest- 12 min to work to 8RM 2) Chinups- 3 sets Max Reps, rest 3 min 3) 3 sets- Max Reps Ring Dips, 20…

Wednesday-180606

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 1 min on/1 min off until completion- -100 Thrusters at 45# -100/75 cal Airbike *30 min total time cap. Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Tuesday-180605

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Heavy Helen"- 3 Rounds for time -400m Run -21 KBS (70/53) -12 C2B Pullups Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Monday-180604

Warmup: 2 min airbike then- movement prep with Coach The Program, Week 9 Lower Body Heavy Day 3 second Pausing Back Squat with No Lockout at top- 12 min to work to heavy set of 8 3 sets- 10 DB RDL , 20 DB Alternating Step Back Lunges, rest 90…

Friday-180601

Warmup: 2 min airbike or 500m row, then- movement prep with Coach The Program, Week 8 Upper Body Heavy Day 1) Shoulder Press-1RM 2) Supine Ring Row- 3 sets Max Reps, rest 3 min 3) Accumlate 3 min @ top of a Pullup, every break complete 3 wall walks, 12…

Thursday-180531

Warmup: 40 cal row, then- movement prep with Coach Conditioning: 3 min Amrap- 21 Front Squats (135/95), 21 cal row Rest 3 min 3 min Amrap- 15 Front Squats (155/105), 15 cal row Rest 3 min 3 min Amrap- 9 Front Squats (185/135), 9 cal row Mobility: -2 min couch…

Wednesday-180530

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 10 min Amrap- 1 DB Push Press (50's/35's) 1 Dynamic Stepup each side 2 DB Push Press 2 Dynamic Stepups each side 3 DB Push Press 3 Dynamic Stepups each side 4/4, 5/5, etc as far as possible in 10…

Tuesday-180529

Warmup: 500m row, then- movement prep with Coach The Program, Week 8 Lower Body Heavy Day 1) Deadlift- 12 min to est 1RM 2) 3 sets- 3 Turkish Getups each side (53/35), 1 min Sandbag Hold- heaviest possible Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes