Thursday-150806

    Warmup: 3 sets- 10 band pull Aparts, 10 Pushups, 10 zombie walks, 30 sec static hanging hold WL: 15 min to est 1RM Bench Press Conditioning: 21/15/9 reps for time -KBS (70/53) -Burpee Box Jumps (24/20) Mobility: -2 min door jam pec stretch -2 min foam roll lats/upper…

Wednesday-150804

    Warmup: 20 banded clams, 10 PVC passes (overhand), 20 reverse hypers, 10 PVC (underhand), 20 banded squats WL: Back Squat- 4 x 10, rest 2 min Conditioning: "Gwen" with a running clock... A. at the 0:00 complete 15 Unbroken Clean and Jerks B. at the 7:00 complete 12…

Tuesday-150804

    Warmup: 20 step lateral walk, 20 hip extensions, 20 step monster walk, 20 Pushups, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: 15 min to est heavy complex of- 2 high hang cleans + 1 Jerk Conditioning 1K Row 30…

Monday-150803

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch warmup with Coach- PVC WL: EMOMx12: 1 Squat Snatch Mins 1-2-3 @ 75% Mins 4-5-6 @ 80% Mins 7-8-9 @ 85% Min 10 @ 90% Mins 11-12 @ 85% Conditioning: 3 RFT: 400m…

Saturday-150801

Today's Schedule: 700am-830am: Open Gym 830am-930am: Free Class 930am-1030am: Members Class 1030am-Noon: Open Gym     Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes Conditioning "31 Heroes" Teams of 2 complete AMRAP 31: 8 Thrusters, 155/105 6 Rope Climbs, 15' 11 Box…

Friday-150731

Happy Birthday Coach Ashley!!!   Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 10 inner thigh stretch, 20 wallballs with 2 sec pause @ bottom (12/10) WL: Front Squat- 4 sets of 4, rest 2 min Conditioning: 3 Rounds for time 50 Double Unders 25 TTB 10…

Thursday-150730

Warmup: 3 Rounds- 10 Band Pull Aparts, 15 Glute Bridges, 10 Zombie Walks, 30 sec hanging static hold WL: Floor Press- 5 sets of 2 ascending to 2RM, rest 2 min Conditioning: 7 Rounds for time -10 T2B -10 Burpees Mobility -2 min anchored t-spine -2 min lacrosse ball internal…

Wednesday-150729

Warmup: 3 Rounds- 10 Pushups, 15 Reverse Hypers, 20 Stepups, then 1 set of 10 PVC passes WL: 15 min to est Max Complex of- 3 Push Press + 2 Push Jerk + 1 Split Jerk Conditioning: 12 sets- 30 sec ME Row for calories, 60 sec Rest Mobility: -2…

Tuesday-150728

Warmup: 20 step lateral walk, 40 Jump rope, 20 hip extensions, 40 Jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), Clean warmup with Coach- empty barbell WL: EMOMx15, 3 Rounds: Min 1 - 1 Squat Clean, 70% Min 2 - 1 Squat Clean, 75% Min 3 - 1…