Friday-170310

Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 Cuban PVC press, 5 banded shoulder extensions, 5 hanging scapula retractions, then- movement prep with Coach Conditioning "Open 17.3" Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65) Then, 3 rounds of: 7…

Thursday-170309

***Reminder- tonight's regular 6pm class will be held at 530pm. Then, join us at 7pm for the 17.3 announcement! Warmup: 3 sets- 40 Jump Rope, 10 band pull aparts, 6 pillar to plank WL: Bench Press- 5 sets of 5 climbing, rest 2-3 minutes Conditioning: 12 min AMRAP -8 KBS…

Wednesday-170308

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Conditioning-EMOMx20: Min 1 - 15 Sumo Deadlift High Pulls (75/55) Min 2 - 15 Wallballs (20/14) Min 3 - 15/12 Cal Assault Bike Min 4 - Rest Mobility: -2 min couch stretch each side -2 min barbell quad…

Tuesday-170307

Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, then- movement prep with Coach Conditioning: 3 Rounds- 80 Double-unders 40 Calorie Row 20 Handstand Pushups *20 min cap. Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Monday-170306

***Reminder- 17.2 scores must be submitted prior to 7pm CST tonight.*** Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 20 sec split squat hold, 5 hanging scapula retractions Conditioning: Open wod 17.2, or 3x500m row, rest 3 min between sets Mobility: -2 min hip capsule external rotation…

Saturday-170304

Today's Schedule: 930am Group Class Warmup: 3 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, then movement prep with Coach Conditioning EMOMx15 Min 1: 15 Wallballs (20/14#) Min 2: 15 KB Swings (53/35#) Min 3: 15 Box Jumps (24/20") Min 4:…

Friday-170303

***We will run heats during each class to get everyone thru 17.2 today. We will have scorecards for everyone by the 4pm class today. If you plan to perform it during the 515 or 8am classes please bring your own scorecard if possible. We would greatly appreciate your assistance in…

Thursday-170302

***Reminder- the normal 6pm class will be held at 530pm tonight. Then, join us for the announcement of 17.2 at 7pm. Also, for the remaining 4 weeks of the open we will be hitting the open workouts during regular class time on Fridays and Monday's. If you plan to perform…

Wednesday-170301

***There will be NO Open Gym from 9-11am today. The gym will close immediately following the 8am class then re-open for the regular afternoon classes.*** Warmup: 500m row or 2 min airbike, then band warmup with Coach Conditioning: 6 min AMRAP- 42 Double Unders 30 Wallballs (20/14) 18 T2B Rest…

Tuesday-170228

Warmup: 3 sets-12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, 5 yoga push-ups Strength A. 3x8 Strict Press @ 60% of 1 RM B. 3x3 Pausing Front Squat @ 60% of 1RM Conditioning- EMOMx8: Odd: 15/12 Cal Bike Even: 30 Sit-ups Mobility: -2 min couch stretch -2…
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