Thursday-150813

    Talk about functional fitness, that fish never had a chance against Mikey:) Warmup: 3 Rounds- 10 band pull Aparts, 10 Pushups, 10 zombie walks, 30 sec static hanging hold WL: Strict Press- 15 min to est 1RM Conditioning: EMOM x 16 min Min 1: Max row calories in…

Wednesday-150812

    Warmup: 20 step monster walk, 40 jump rope, 10 inner thigh stretch, 20 banded squats, 40 jump rope WL: Front Squat- 5 sets of 3, rest 2 min Conditioning Teams of 3: AMRAP 20: 200m Run (together) 40 Squat Cleans* - one athlete works at a time *Every…

Tuesday-150811

    Warmup: 20 step lateral walk, 10 band pull Aparts, 20 glute bridges, 10 ankle stretch, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: EMOM x 10 min- 1 Clean and Jerk, climbing Conditioning: "Nate" AMRAP 20: 2 Muscle ups 4 HSPU…

Monday-150810

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch Warmup with Coach- pvc pipe WL: 15 Snatches for time at 75%, rest 2 min, 10 Snatches for time at 80%, rest 2 min, 5 Snatches for time at 85% Conditioning: 21-15-9 Reps for time…

Saturday-150808

Today's Schedule: 815am-930am: Open Gym 930am-1030am: Group Class 11am-1pm: Ultimate Frisbee at Christian Life Church (745 Cason Lane Murfreesboro, TN 37128)   Warmup: 500m row, then 2 rounds of: 40 jump rope, 15 hip extensions, 10 Pushups, Conditioning "Rankel" AMRAP 20: 6 Deadlifts, 225/155 7 Burpee Pull ups - bar…

Friday-150807

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch warmup with Coach- pvc WL: EMOMx10: 1 Squat Snatch from Low Hang (below knees), climbing Conditioning AMRAP 15: 300 Meter Row 30 Wallballs, 20/14 Mobility: -2 min couch stretch each side -2…

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…