Thursday-190509

Warmup: 500m row, then-movement prep with Coach Conditioning: 9/7/5 reps for time of -Sandbag Over Shoulder (180/140) -Ring Muscleups Mobility: -2 min barbell hamstring smash -2 min foam roll lats/t-spine

Wednesday-190508

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 8 sets- 20 sec on, 20 sec off -Airbike Calories -Hollow Rocks -Box Jumps (24/20) -Arch Rocks *Note- score for hollow and arch rocks is the amount of seconds worked until breaking. Mobility: -2 min barbell calf smash -2 min…

Tuesday-190507

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5x2 climbing with 3 sec pause on first rep, complete 1 triple jump after each set, rest 2 min3 sets- 7 DB RDL+50 foot walking lunge+7 DB RDL+50 foot walking lunge- heaviest possible, rest 3 min…

Monday-190506

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Coffland" -Accumulate 6 min hanging from a pullup bar. -Each time you come off the bar, perform an 800m run and 30 push-ups. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province,…

Saturday-190504

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Fran"- 21/15/9 reps for time of -Thrusters (95/65) -Pullups Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Friday-190503

Warmup: 30 cal row, then- movement prep with Coach Conditioning: 3 min Amrap- 25/20 cal row, Max Ring Dips Rest 3 min 3 min Amrap- 25/20 cal row, Max Double Unders Rest min 3 min Amrap- 25/20 cal row, Max Ring Dips Rest 3 min 3 min Amrap- 25/20 cal…

Thursday-190502

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Floor Press- 5x3 climbing, rest 2 min3 sets- 10 Alternating Sandbag Stepups- heaviest possible, Max Strict HSPU+Max Kipping HSPU, rest 3 min Mobility: -2 min barbell hamstring smash -2 min lacrosse ball pecs

Wednesday-190501

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 12 min to est heavy single- Snatch Balance"Randy"- 75 Power Snatches for time (75/55) In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February…

Tuesday-190430

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: "Samcro"- 30/25/20/15/10/5 reps for time of -Airbike Calories -Burpees *20 min cap. Mobility: -2 min couch stretch -2 min door frame pec stretch

Monday-190428

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1 Deadlift every 30 sec for 12 min. Add weight from last time completed if possible. 3 sets- 7 Bulgarian Split Squats each side with KB's held at side, Max Unbroken Strict Chin-ups, rest 3 min Mobility: -2…