Thursday-170209

Warmup: 3 sets- 12 cal airbike, 10 band pull aparts, 6 pillar to plank WL: 12 min to est 1RM Bench Press Conditioning: "Helen found an Airbike"- 3 Rounds for time -20 cal airbike -21 KBS (53/35) -12 Pull-ups Mobility: -2 min anchored t-spine -2 min foam roll lats

Wednesday-170208

Warmup- 3 sets: 15 cal row, 5 Deadbug with hip hinge, 5 banded shoulder extension, then barbell warmup with Coach WL: 12 min to est heavy single Clean & Jerk Conditioning: "Grace" -30 Clean & Jerks for time (135/95) Mobility: -2 min hip capsule external rotation -2 min lacrosse ball…

Tuesday-170207

Warmup: 3 sets- 12 cal airbike, 15 sec captain Morgan, 5 each side- suitcase DL, Upright Row, shoulder press, then movement prep with Coach Conditioning:"Diane" 21-15-9 Deadlift (225/155#) HSPU Mobility: -2 min barbell trap smash -Accumulate 2 min supinated grip bar hang

Monday-170206

Warmup: 3 sets- 15 cal row, 20 sec Deadbug each position, 5 t-spine rotations, 5 yoga push-ups, movement prep with Coach Conditioning: "Jackie" 1,000m Row 50 thrusters (45/35#) 30 Pull-ups Mobility: -2 min couch stretch -2 min barbell quad smash

Friday-170203

Warmup: 3 sets- 15 cal row, 40 jump rope, 5 each side- suitcase DL, upright row, shoulder press, then barbell warmup with Coach Conditioning- AMRAP 18: 30 Push Jerks (115/80#) 30 Box Jumps (24/20") 30 Cal Row 30 T2B Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar…

Thursday-170202

Warmup: 3 sets- 250m row, 10 band pull aparts, 5 yoga push-ups WL: Shoulder Press- 12 min to est heavy single Conditioning: 12 min AMRAP- -6 HSPU -12 1-Arm thrusters (53/35) -18 KBS (53/35) Mobility: -2 min barbell trap smash -2 min banded hamstring stretch

Wednesday-170201

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge each side, 5 banded shoulder extensions, 6 pillar to plank Conditioning: Teams of 3 7 min AMRAP- 30 Bench Press (135/95#) 30 Bench Press (155/105#) Max Effort Bench Press (185/105#) Rest 2:00 7 min AMRAP- 30 Front Squat (135/95#)…

Tuesday-170131

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, then power clean warmup with Coach Conditioning: 5RFT- 10 Power Cleans (135/95#) 10 Bar-Facing Burpees Mobility: -2 min hip capsule external rotation -2 min barbell hamstring smash

Monday-170130

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each side, 5 Cuban PVC press, 5 yoga push-ups, then- snatch warmup with Coach WL: Snatch-12 min to est heavy single Conditioning: 21-15-9 -Squat Snatch (95/65) -C2B Pull-ups Mobility: -2 min anchored t-spine -2 min foam roll lats
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