Saturday-150613

  Today's Schedule- 830am: group class 930am: mobility seminar 11am-1pm: flag football at Christian Life Church (745 Cason Lane Murfreesboro, TN 37128) Warmup: 500m row, then 2 Rounds of- 10 Box Jump/Step Downs, 10 Back Extensions, 10 Pushups, 10 90/90 Stretch WL: Deadlift- 5 x 5 @ 75%, rest 90…

Friday-150612

    Warmup: 20 step monster walk, 10- 90/90 hip lift, 20 step lateral walk, 10 ankle stretch, 20 banded squats, WL: 20 min to est 1RM Back Squat Conditioning: 12 min AMRAP -12 wallballs (20/14) -4 Rope Climbs (Scale with 12 Pullups) Mobility: -2 min banded hamstring stretch each…

Thursday-150611

    Warmup: 3 Rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks WL: Bench Press- 5 sets of 1 ascending to 1RM, rest 2-3 min Conditioning: For time -25 KBS (70/53) -25 Box Jumps (24/20) -20 KBS -20 Box Jumps -15 KBS -15 Box Junps -10 KBS -10…

Wednesday-150610

    Warmup: 20 step lateral walk, 20 Back Extensions, 10 Ankle Stretch, 20 Wallballs with 2 sec pause @ bottom (12/10), Clean Warmup with Coach- Empty Barbell WL: Clean Pull+ Clean Every 90 sec- 60/3, 70/2, 75/2, 80/2, 85/2, 90/1 x 2 sets Conditioning: "Death by 10 Meters" -Run…

Tuesday-150609

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch warmup with Coach- PVC WL: Hang Snatch+ OHS every 90 sec- 60/3+3, 70/2+2, 75/2+2, 80/1+1 x 3 sets Conditioning: For time -30 cal Airbike -25 Ring Dips -30 cal Airbike -100…

Monday-150608

    Warmup: 20 step Monster Walk, 40 Jump Rope, 20 Step Lateral Walk, 10 Ankle Stretch, 20 Banded Squats WL: 15 min to est 1RM Front Squat Conditioning: 3 Rounds -400m run -25 Abmat Sit-ups -15 Thrusters (135/95) -Rest 2 min Mobility: -2 min banded ankle stretch each side…

Saturday-150606

    Warmup: 500m row, then 2 rounds of: 10 Box Jump/Step Downs, 10 Pushups, 10 90/90 Stretch WL: Deadlift-  5 sets of 2 @ 95% of 1RM, rest 2 min Conditioning: 4 Rounds -15 Cal Row (10 Cal Airbike) -10 Push Press (135/95) -40 Double Unders Rest 2 min…

Friday-150605

    Warmup: 20 step lateral walk, 20 back extensions, 20 step monster walk, 10 ankle stretch, 20 banded squats WL: Front Squat/Back Squat- 2/4 x 3 sets @ 80% of 1RM Front Squat, rest 2 min Conditioning: "Diane"- 21/15/9 reps for time of -Deadlifts (225/155) -HSPU Mobility: -2 min…