Monday-180827

Warmup: 500m row or 2 min airbike, then- movement prep with Coach Conditioning: 5 Rounds, 3 min on/3 min off -400m Run -Max Ring Muscleups in remaining time Mobility: -2 min barbell calf smash -2 min foam roll snow angels

Saturday-180825

Today's Schedule: 8-9 am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -800m Run -15 Strict Pullups -15 Burpees Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Friday-180824

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 25 min Amrap, teams of 2 -120/100 cal Airbike -100 DB Hang Power Cleans (50's/35's) -80 DB Front Squats -60 DB Push Press Mobility: -2 min couch stretch -2 min barbell quad smash

Thursday-180823

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to est Max- Snatch Hi-Pull+Snatch+2 Snatch Balance 2) 3 sets- 10 Alternating Sandbag Stepups, 5 Bench Press- heaviest possible, rest 3 min Mobility: -2 min foam roll snow angels -2 min lacrosse ball pecs

Tuesday-180821

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds for time -400m Run -16 KB 1-Arm Front Rack Lunge Steps (8L/8R- 70 Men/53 Women) Mobility: -2 min lacrosse plantar fascia -2 min modified pigeon pose

Monday-180820

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to Max- Clean+3 Front Squats+Jerk with 2 sec pause in dip 2) 3 sets- 8 Partner Hamstring Curls, Max Reps Weighted Pullups @ 25/10, rest 3 min Mobility: -2 min barbell hamstring smash -2 min foam roll lats/t-spine

Friday-180817

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to max- 1 Clean+3 Front Squats (1st with 3 sec pause)+ 3 Jerks 2) 3 sets- 6 Bulgarian Split Squats each side (db's held at sides), Max Strict HSPU+Max Kipping HSPU , rest 2 min between sets Mobility:…