Thursday- 141204

Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers (each side) -10 windshield wipers -10 scapula push-ups Skill/Midline: -Intro to Turkish Getups -1a) 4 sets of 2 Turkish Getups each side(53/35), rest 60 sec -1b) 4 sets of 30 sec hollow rock, rest 30 sec Conditioning:…

Wednesday- 141203

Warmup: -20 step monster walk -20 glute bridges -20 step lateral walk -20 Russian swings-light -20 banded squats WL: Back Squat every 90 sec- 50/10,60/8,70/6,80/4,85/4,90/3,95/2,80/10 Conditioning: -6 min AMRAP: 7 Power Snatch(95/65),5 burpees,3 bar muscle ups -rest 3 min -6 min AMRAP: 60 KBS(53/35),30 Power Clean(95/65),ME HS walk in remaining…

Tuesday- 141202

Warmup: -20 step lateral walk -20 back extensions -10 ankle stretch each side -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach-Empty barbell WL: Work up to 75%, every 60 sec complete 2 cleans+1 jerk X 5 min, then ME CJ for 2 min Conditioning: 3…

Monday- 141201

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- work up to 80% then complete 2 reps every 60 sec X 5 min, then complete ME reps in 2 min Conditioning: 15-12-9 reps for time -Deadlifts (275/185) -Burpee…

And the winner is…

trim.tg1iA0 Congrats to Tracy Turner on winning a FREE month membership in the Smyrna-Lavergne Food Bank canned food drawing! And thanks so much to all of you who participate! Through your gracious donations we were able to raise $462 in donations and over 200 pounds of food for local families…

Saturday-141129

Warmup: -20 step lateral walk -20 box jump/step downs -20 glute bridges -20 wallballs with 2 sec pause at bottom (12/10) -CJ warmup with Coach- empty barbell WL: Starting with an empty barbell, 15 min to est 1RM CJ Conditioning: 18 min AMRAP -400m run -15 Power Snatch (95/65) -15…

Friday-141128

Today's Schedule: 9am class, 10am-Noon Open Gym 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 with an empty bar, 15 min to est 1RM Snatch Conditioning: 4 sets -Row 250m row sprint (25 cal Airbike) -10 Burpee…