Friday-170414

***Good Friday Schedule Changes- Open Gym will be from 9-10am only, and there will be NO 6pm class. All other regularly scheduled classes will run normally. Warmup: 2 sets- 12 cal airbike, 5 Deadbug with hip hinge, 20 sec split squat hold, 5 scapula depressions, then- barbell warmup with Coach…

Thursday-170413

Warmup: Group Dynamic Warmup with Coach Conditioning: 20 min AMRAP, teams of 3- -10 cal air bike -10 KB Deadlift (70/53) -20 yard front rack carry (70/53) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-170412

Warmup: 500m row, or 2 min airbike, then movement prep with Coach Weightlifting Wednesday: 1) 10 min to est heavy set of 3 cleans 2) 12 min to est 5RM Back Squat 3) 7 min AMRAP- 10 Bulgarian split squat left, 10 Bulgarian Split Squat right, 10 hammer curls (35…

Tuesday-170411

Warmup: 3 sets- 40 jump rope, 15 sec Captain Morgan, 5 yoga push-ups, 5 scapula depressions Conditioning: 6 Rounds 500 Meter Row 400 Meter Run *Partners complete full rounds, then switch. (Three rounds per partner.) Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Monday-170410

Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 Cuban PVC press, 5 T-spine rotations, then- barbell warmup with Coach Conditioning: 27-21-15-9 reps of- Power Snatch (75/55) Wall-ball (20/14) Cal Row Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-170408

Today's Schedule: 730-930am Open Gym 930am Group Class Warmup: 3 sets- 40 jump rope, 20 sec Deadbug each position, 5 T-spine rotations, 5 yoga push-ups, then- movement prep with Coach Conditioning: Teams of 3- 400m Run 125 Calorie Bike 400m Run 100 Deadlifts (155/105#) 400m Run 75 Front Squats (155/105#)…

Friday-170407

Warmup: 2 sets- 12 cal airbike or 15 cal row, 5 Deadbug with hip hinge, 5 hanging scapula retraction, 20 sec split squat hold, then movement prep with Coach Conditioning: 3 Rounds- 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar Mobility: -2 min foam roll lats…

Thursday-170406

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank Conditioning: 20 min AMRAP, teams of 3 -7 KBS (70/53) -7 Box Jumps (24/20) -7 Burpees -200m row *1 person completes full round, then switch Mobility: -2 min barbell hamstring smash -2 min banded hamstring stretch

Wednesday-170405

Warmup: 500m row or 2 min airbike, then band warmup with Coach Weightlifting Wednesday: 12 min to est heavy single- Snatch 12 min to est heavy double- Shoulder Press 12 min to est heavy triple- Back Squat Mobility: -2 min couch stretch -2 min barbell quad smash

Tuesday-170404

Warmup: 3 sets- 40 Jump Rope, 15 sec Captain Morgan, 5 yoga push-ups, then- movement prep with Coach 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) Then- 50 Calorie Bike 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) Then-35 Calorie Bike 1 Round: 50 Double-unders 20 Wallballs (20/14#) Then-20 Calorie Bike *20…
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