Saturday-150523

    Thumbsucking is the secret to gainz, it's science. Today's schedule: 830- Members Class, 930- Double Under Seminar, 1030-Noon- Open Gym Warmup: 500m row, 2 Rounds- 10 Pushups, 10 Supermans, 10 90/90 stretch each side WL: Deadlift- 5 x 1 ascending to 1rm, rest 2 min Conditioning: For Time:…

Friday-150522

    Warmup: 20 step lateral walk, 20 box jump step downs, 20 back extensions, 20 banded squats WL: Front Squat/Back Squat- 2/4 x 3 sets @ 94% of Monday's weight, rest 2 min Conditioning: 5 Rounds 25 Cal Row 16 C2B Pullups 9 Strict Deficit HSPU (4.5in/3in) *20 min…

Thursday-150521

      Warmup: 3 Rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks WL: Bench Press- 5 sets of 3 ascending to 3RM, rest 2 min Conditioning: 3 x 500m row, rest 3 min Mobility: -2 min banded hamstring stretch each side -2 min barbell hamstring smash each…

Wednesday-150520

    Warmup: 20 step monster walk, 20 Russian Swings, 20 step lateral walk, 20 Pushups, 20 banded squats, CJ warmup with Coach- Empty Barbell WL: Clean + Jerk Every 2 min- 60/3+1, 70/3+1, 80/2+1, 85/2+1, 90/1+1, 92/1+1, 95/1+1 Conditioning: 250ft HS Walk max time of 3:00 rest 2 min (you…

Tuesday-150519

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, snatch warmup with Coach- PVC WL: Snatch Every 90 sec-  60/3, 70/3, 75/3, 80/2, 85/1, 90/1, 93/1 Conditioning: Tommy V 21-12, 15-9, 9-6 Thrusters (115/75) Rope Climbs *time cap of 16:00 minutes, scale as…

Monday-150518

    Warmup: 20 Step Lateral Walk, 10 90/90 hip lift, 20 back extensions, 10 ankle stretch, 20 banded squats WL: Front Squat/Back Squat- 2/4 x 3 sets, rest 2 min Conditioning: "Randy" -75 Power Snatches for time (75/55) Mobility: -2 min hip capsule external rotation each side -2 min…

Saturday-150516

  Today's schedule: 830am- members class, 930am- Mobility Seminar, 1030-Noon Open Gym Warmup: 500m row, then 2 rounds of- 10 back extensions, 10 box jump step downs, 10 90/90 stretch WL: 5 sets of 3 Deadlifts ascending to 3RM, rest 2 min Conditioning: 3 Rounds 1 min ME Row for…

Friday-150515

  Warmup: 20 step monster walk, 10- 90/90 hip lift, 20 step lateral walk, 10 ankle stretch, 20 banded squats WL: Front Squat/Back Squat- 3/6 x 3 sets @ 94% of Monday's weight, rest 2 min Conditioning: 8 min AMRAP -3 S2O (135/95), 3 T2B -6 S2O, 6 T2B -9…

Thursday-150514

    Warmup: 3 rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks, 30 sec static hanging hold WL: Bench Press- 5 sets of 3 ascending to 3RM, rest 2 min Conditioning: For Time -30 KBS (70/53) -30 Box Jumps (30/24) -30 HSPU Mobility: -2 min barbell internal rotation…