Saturday-190427

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For total reps- -4 min Max Clusters (135/95) -4 min rest -3 min Max Clusters (155/105) -3 min rest -2 min Max Clusters (185/115) Mobility: -2 min barbell quad…

Friday-190426

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Shoulder Press- 5x3 climbing, rest 2 min 3 sets- Max Turkish Get up each side, 5RM Weighted Strict Ring Dip, rest 3 min Mobility: -2 min foam roll lats/t-spine -2 min barbell trap smash

Thursday-190425

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time -30 Deadlifts (315/205) -60 1-Arm KB Front Rack Lunges (35/26) -90/70 cal AirBike *20 min cap. Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Wednesday-190424

Warmup: 500m Row, then- movement prep with Coach Conditioning: In 8 min -Row 1,000m -Max Burpee Bar Muscleups in remaining time Mobility: -2 min barbell hamstring smash -2 min lacrosse ball pecs

Tuesday-190423

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 3RM Back Squat (complete one triple jump (left foot jump, right foot jump, both feet jump between each working set) 3 sets- 100 Foot Farmers Carry heaviest possible, Max Unbroken Supine Ring Rows, rest…

Monday-190422

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -1 Mile Run -5 Rounds: 10 HSPU, 10 T2B -1 Mile Run Mobility: -2 min lacrosse ball plantar fascia -2 min barbell trap smash

Saturday-190420

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 Conditioning: 12 min Amrap- -3 Ring Muscleups -10 Alternating Sandbag Stepback Lunges (140/100) Mobility: -2 min modified pigeon pose -2 min foam roll…

Friday-190419

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "The Passion Wod" -100 Double Unders -800m Barbell Carry (95/65) -100 Burpees Mobility: -2 min lacrosse ball plantar fascia -2 min door frame pec stretch

Thursday-190418

Warmup: 500m Row, then- movement prep with Coach Floor Press- 5x5 climbing, rest 2 min 3 sets- 5 Front Squats heaviest possible, Max UB Strict HSPU, rest 3 min Mobility: -2 min barbell quad smash -2 min barbell trap smash