Thursday-170810

Warmup: 3 sets- 15 cal row, 10 band pull aparts, 15 sec captain Morgan, then- movement prep with Coach Conditioning: 2 Rounds for time -25 Deadlifts (185/135) -50 Wallballs (20/14) -25 Cal Airbike Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-170809

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 3 Front Squat+ 7 Back Squat @ 85% of 1RM Front Squat, rest 2-3 min 2) Shoulder Press- 3 sets of 5 @ light weight (we will be adding weight to these for…

Tuesday-170808

Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 T-spine rotations, then- thruster warmup with Coach Conditioning: AMRAP 3 21/15 Calorie Row 21 Erg Burpees Max Thusters (75/55) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Erg Burpees Max Thusters (95/65) Rest 3:00 AMRAP 3 15/10 Calorie…

Monday-170807

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 5 1-leg calf raise, then- movement prep with Coach Conditioning: 3 Rounds- 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Saturday-170805

Today's Schedule: 7-830am Open Gym 830am Free Beginners Class 930am Group Class Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian KBS, shoulder press, then- snatch warmup with Coach Conditioning: "Isabel" -30 Snatches for time (135/95) Mobility: -2 min barbell…

Friday-170804

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 scapula depressions, 5 T-spine rotations, then- movement prep with Coach Conditioning: 3 Rounds- 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders Mobility: -2 min couch stretch -2 min barbell quad smash

Thursday-170703

Warmup: 3 sets- 15 cal row, 10 band pull aparts, 6 pillar to plank, then- movement prep with Coach Conditioning: 27-21-15-9 -T2B -Burpees -400m run *20 min cap. Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-170802

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 5 Front Squat/10 Back Squat @ 80%, rest 2-3 min 2) 10 min Amrap- -30 Russian Swings (70/53) -30 Alternating Goblet Lunges -30 1-Arm KB Push Press (alternate arms as needed) Mobility: -2…

Tuesday-170801

Warmup: 3 sets- 250m row, 15 sec captain Morgan, 5 1-leg calf raise Conditioning: 3 Rounds- -500m row -400m run *3 min rest between rounds Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Monday-170731

*Special Attention- there will be NO open gym from 9-11 am today. Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug, 5 T-spine rotations, then hang clean warmup with Coach Conditioning: 3 RFT 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) Mobility: -2 min couch stretch -2…
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