Thursday-150423

    Warmup: -3 Rounds: 10 Supine Psoas March, 10 Pushups,  10 Zombie Walks -10 PVC Passes WL: Bench Press- 5 sets of 5 ascending to 5RM, rest 2 min Conditioning: 5 min AMRAP -3 Deadlifts (275/185) -7 Push Press (115/75) Mobility: -2 min kb shoulder reset each side -2…

Wednesday-150422

    Warmup: 20 step monster walk, 20 back extensions, 20 step lateral walk, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- Empty Barbell WL: Clean + Jerk - 60/3+1, 65/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+2 x 2 sets Conditioning: Row 3k for time *Every 2 min…

Tuesday-150421

    Warmup: 500m row or 2 min Airbike, 10 each- inner thigh, 90/90, ankle stretch, PVC passes, scapula push-ups WL: Snatch + OHS (1 rep = 1+1): 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*2 sets, Every 90 sec Conditioning: 20 min AMRAP 50 DU 15 Ring Dips 8 Alt KB Snatch…

Monday-150420

    Warmup: 20 step lateral walk, 10- 90/90 hip lift, 40 jump rope, 10 ankle stretch, 40 jump rope, 20 banded squats WL: Front Squat/Back Squat- 4/8 @ 75% of Front Squat x 3 sets, rest 2 min Conditioning: 4 Rounds for time -400m run, 15 Thrusters (95/65), 10…

Saturday-150418

  ***Reminder- 830am class today, Mobility Seminar at 930am, then Open Gym from 1030-Noon Warmup: 20 step lateral walk, 20 back extensions, 20 pushups, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- Empty Barbell WL: CJ every 2 min: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 90/1,…

Friday-150417

  ***Reminder- there will be NO 6pm class tonight. We will be having the catered dinner from Paleoworks for those who participated in the Affiliate Legacy Cup.  Participants, bring a chair for yourself. Everything else will be provided! Warmup: 500m row or 2 min Airbike, 10 each- 90/90 hip lift,…

Thursday-150416

    Warmup: -3 rounds: 5 hollow inch worms (3 sec pause), 10 pushups, 20 zombie walks -10 PVC passes WL: Bench Press- 5 sets of 5 ascending to 5RM, rest 2-3 min Conditioning: For time -50 Double Unders, 40 KBS (53/35), 30 T2B, 20 KB Clean and Jerk, 10…

Wednesday-150415

    Warmup: 20 step monster walk, 40 jump rope, 20 step lateral walk, 40 jump rope, 20 wall balls with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean + Jerk : 60/3+1, 65/3+1, 70/3+1, 75/2+1, 80/2+1, 85/1+2 x 3 sets, rest 90 sec Conditioning:…

Tuesday-150414

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, scapula push-ups, PVC passes, Snatch Warmup with Coach- pvc WL: Snatch + OHS (1 rep = 1+1): 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*4 sets, rest 1 min Conditioning: 5 Rounds -10 Box Jumps (24/20), 8…