Wednesday-150909

Warmup: 20 step lateral walk, 20 reverse hypers, 20 step monster walk, 20 glute bridges, 10 ankle stretch each side Strength Work up to a heavy 3-rep Back Squat Conditioning AMRAP 10: 10 Power Snatch, 95/65 15 Calorie Row Mobility -2 min hip capsule external rotstion stretch each side -2…

Tuesday-150908

Warmup: 40 jump rope, 20 hip extensions, 40 jump rope, 10 ankle stretch, 20 Russian swings WL: 5x5 unbroken Power clean, climbing. The rule today is you can't move your feet. Conditioning-¬†4 Rounds: 15 BJ (40/30) 400 Meter Run Mobility: -2 min box ankle stretch each side -2 min barbell…

Saturday-150905

Labor Day Weekend Schedule: -Saturday: 930am Group Class, 1030-Noon Open Gym -Sunday: Gym Closed, NO Open Gym -Monday: 9am Group Class, 10am-Noon Open Gym Warmup: 40 Jump Rope, 30 second static hanging hold, 20 hip extensions , 30 sec hollow hold, 30 second arch hold, 20 glute bridges, 10 hollow…

Friday-150904

Coach Joshua working with some of the 8am crew. Warmup: 500m row, 10 Pushups, 20 Russian Swings, 10 ankle stretch, 20 banded squats, SDHP review with Coach Conditioning AMRAP 10: 10 SDHP, 115/80 10 Lateral BB Burpees Squat EMOMx10: 1 Back Squat, across Mobility: -2 min couch stretch each side…

Wednesday-150902

    Warmup:500m row, 40 jump rope, 20 reverse hypers, 10 ankle stretch, 40 jump rope, 20 Glute bridges, 10 90/90 stretch WL: 5x5 unbroken Hang Power Clean Conditioning-¬†AMRAP 10: 6 Power Cleans, 155/105 12 Box Jumps, 24/20 Mobility: -2 min box ankle stretch each side -2 min barbell calf…

Tuesday-150901

Warmup: 20 step lateral walk, 10 band pull Aparts, 20 hip extensions, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach WL: 15 min to est 1RM CJ Conditioning EMOMx20 min Odd: 5 C2B + 10 Push ups + 15 Squats Even: 15 Burpees Mobility: -2…

Monday-150831

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch warmup with Coach- pvc WL: 15 min to est 1RM Snatch Conditioning 5 RFT: 7 Squat Cleans, 155/105 14 kettlebell swings, 1.5/1-pood Mobility: -2 min banded hamstring stretch each side -2…