Monday-181008

Warmup: 2 min airbike or 500m row, then- movement prep with Coacb Conditioning: 12 min Amrap -10 Box Jump Overs (30/24) -5 Bar Muscleups Mobility: -2 min box ankle stretch -2 min foam roll lats/t-spine

Saturday-181006

Today's Schedule: 8-930am Physical Therapy Consultations with Pro-Activity TN/Open Gym 930am Group Class 1030-Noon Physical Therapy Consultations with Pro-Activity TN Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 12-9-6 Reps for time of -Deficit HSPU (6"/3") -Front Squats (225/155) Mobility: -2 min couch stretch -2…

Friday-181005

Warmup: 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -1,000m Row -800m Run *40 min cap. Mobility: -2 min modified pigeon pose -2 min barbell hamstring smash

Thursday-181004

Warmup: 2 min airbike or 500m row, then movement prep with Coach 1) 15 min to est 2RM Snatch 2) 3 sets- 100ft Sandbag Lunge (50 ft down and back), 5 1-Arm DB Press each side- heaviest possible, rest 3 min Mobility: -2 min barbell trap smash -2 min lacrosse…

Wednesday-181003

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: -Every 90 sec x 4 sets- 100 yard shuttle run in 4 25 yard increments -Every 90 sec x 4 sets- 100 yard shuttle run in 2 50 yard increments -Every 90 sec x 4 sets- 100…

Tuesday-181002

Conditioning: For Time -30 C2B Pullups -30/25 cal Airbike -60 Double Unders -30 Pullups -30/25 cal Airbike -60 Double Unders -30 T2B -30/25 cal Airbije -60 Double Unders *25 min cap. Mobility: -2 min foam roll lats/t-spine -2 min banded hamstring stretch  

Monday-181001

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) Every 2 min for 6 sets- 1 Clean and Jerk, building to heavy single 2) 3 sets- 10 Good Mornings, 10 1-Arm DB Row- heaviest possible, rest 2 min Mobility: -2 min couch stretch -2 min barbell…

Saturday-180929

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 12 min Amrap- -8 Sandbag Squats (180/140) -8 Ring Dips Mobility: -2 min barbell quad smash -2 min foam roller snow angels

Friday-180928

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to 2RM- Clean+Front Squat+Jerk 2) 3 sets- 10 DB RDL-heaviest possible, Max Effort Hold @ top of Chin-up, rest 3 min Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-180927

Warmup: 40 cal Row, then- movement prep with Coach Conditioning: 3 Rounds- 4 min on, 4 min off -25/20 cal Row -200m Run -Max Burpee Box Jumps (30/24) Mobility: -2 min box ankle stretch -2 min lacrosse ball glutes