Saturday-141213

***Reminder- The Christmas Party will begin at 6pm tonight. Looking forward to seeing you all there! Warmup: -20 step lateral walk -20 push-ups -20 back extensions -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach: empty barbell WL: Clean+Jerk- 60/6+1,70/5+1,80/4+1,85/3+1,90/2+1,95/1+1,80/2 Full Clean&Jerks x 3 sets Conditioning:…

Friday-141212

trim.McaGK4 Xavier Davis...the kid has springs. Warmup: -500m row, or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups -Snatch warmup with Coach- PVC WL: Snatch every 90 sec- 60/6,70/5,80/4,85/3,90/2,95/1,80/3x3 sets Conditioning: For time -21 Thrusters (95/65) -75 Double Unders -15 Thrusters -50 Double Unders -9 Thrusters -25…

Thursday-141210

Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers -10 windshield wipers -10 scapula push-ups Skill: 4 sets -5 Tall Box Jumps -40 sec hollow rock -rest 2 min Conditioning: 3 Rounds -500m row, rest 3 min Mobility: -2 min hip capsule external rotation stretch each…

Wednesday-141210

Warmup: -20 step monster walk -10 ankle stretch each side -20 step lateral walk -20 Russian swings-light -20 banded squats WL: Back Squat every 90 sec- 50/10,60/8,70/6,80/4,90/2x3sets,85/max reps up to 10 Conditioning: 5 Rounds -8 C2B Pull-ups -8 Hang Snatch (115/75) -Rest 1 min Mobility: -2 min banded shoulder internal…

Tuesday-141209

Warmup: -20 step lateral walk -20 back extensions -40 jump rope -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Clean+Hang Clean+Front Squat- every 90 sec complete: 3 sets @60%, 3 sets @70%, 3 sets @80%, 3 sets to max in complex Conditioning:…

Monday-141208

Another great mobility seminar with Dr. Ben Howe of Benchmark Physical Therapy here in Smyrna. Thanks so much for coming out and working with our clients Ben! Warmup: -500 m row or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh, floor slides,windshield wipers,scapula push-ups -Snatch warmup with Coach- PVC WL:…

Saturday- 141206

***Reminder- there is NO free 830 class today, the members only class is at 830 and the mobility seminar will be at 930. Warmup: -20 step lateral walk -20 box jump/step downs -20 push-ups -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- Empty barbell WL:…

Friday- 141205

Warmup: -500m row, or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups -Snatch Warmup with Coach- PVC WL: Starting at an empty bar, 12 min to est 1RM Snatch Conditioning: 5 rounds for working time -15 cal Airbike -6 alt. DB Snatch (70/50) -rest 1 min Mobility:…