Saturday-180106

Today's Schedule: 730-830am Open Gym 830am FREE Beginners Class 930am Group Class Warmup: 2 sets- 15 cal row, 5 each side- suitcase Deadlift, upright row, front squat, shoulder press, then- barbell warmup with Coach Conditioning: Teams of 3 AMRAP 25- 100/70 Calorie Row 100 Deadlifts (135/95) 80/60 Calorie Row 80…

Friday-180105

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions Flex Friday: 1) Close Grip Bench Press- 3 sets of 8 @ 2.5# heavier than last week, rest 90 sec 2) Gun Show- 12 min ascending AMRAP- 1,2,3,4,etc as high as possible in…

Thursday-180104

Warmup: 2 sets- 12 cal airbike, 30 sec alterating Captain Morgan, 10 banded good mornings, then- movement prep with Coach WL: Power Clean- 12 min to est heavy set of 3 Conditioning: AMRAP 3: 12/9 Calorie Airbike 12 Power Cleans (135/95) Rest 3:00 AMRAP 3: 12/9 Calorie Airbike 8 Power…

Wednesday-180103

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to est Max Complex of- Snatch Pull+Snatch+3 OHS 2) 3 sets of 3 Pausing Back Squat (3 sec pause @ bottom) @ 5# heavier than last week (Week 3/10), rest 60 sec 3)…

Tuesday-180102

Warmup: 2 sets- 15 cal row, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press,1 leg calf raise, then- movement prep with Coach Conditioning: “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes…

Monday-180101

Today's Schedule: 730-930am Open Gym 930am Group Class Warmup: 2 sets- 12 cal airbike, 20 sec alternating ipsilateral Deadbug, 10 pillar to plank, 5 scapula depressions, then- movement prep with Coach Conditioning: "Strict Cindy"- 20 min AMRAP -5 Strict Pull-ups -10 Push-ups -15 Air Squats Mobility: -2 min couch stretch…

Saturday-171230

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 sets: 12 cal airbike, 60 sec alternating contralateral Deadbug, 6 knee cradle lunge with back heel touch, 5 scapula depressions, then- movement prep with Coach WL: Deadlift-12 min to est heavy set of 3 Conditioning: 15 min AMRAP- -60 Double…

Friday-171229

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 8 @ 2.5# heavier than last week, rest 90 sec 2) Gun Show: 12 min AMRAP -6 Strict…

Thursday-171228

Warmup: 2 sets- 12 cal airbike, 15 sec alternating Captain Morgan each side, 10 banded good mornings, 5 1-leg glute bridge each side, then- movement prep with Coach Conditioning: 30-25-20-15-10 reps for time of -Airbike Calories -Russian KBS (70/53) Mobility: -2 min hip capsule external rotation -2 min lacrosse ball…

Wednesday-171227

Warmup: 500m row or 2 min airbike, then band warmup with Coach Weightlifting Wednesday: 1) 12 min to est Max Complex of- Snatch Pull+Snatch Hi-Pull+Snatch 2) 3 sets of 3 Pausing Back Squat (3 sec pause @ bottom) @ 5# heavier than last week (Week 2/10), rest 60 sec 3)…