Friday-171006

Warmup: 2 sets- 15 cal row, 10 band pull aparts, 6 pillar to plank Flex Friday: 1) Bench Press- 3 sets of 5 @ 2.5# heavier than last week, rest 60-90 sec (Week 4/10) 2) Gun Show- 12 min AMRAP: -5 Strict Chin-ups -10 True Push-ups -15 DB Bent Rows…

Thursday-171005

Warmup: 2 sets-12 cal airbike, 5 Deadbug with hip hinge, 6 knee cradle lunge with vertical rotation, 5 scapula depressions, then- thruster warmup with Coach WL: 12 min to est heavy set of 3 thrusters Conditioning: For Time- 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45) Mobility: -2 min…

Wednesday-171004

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to est 1RM Clean and Jerk 2) Shoulder Press- 3 sets of 5 @ 2.5# heavier than last week (Week 9/10), rest 2-3 min 3) 5 min AMRAP- Step Ups (50's/35's) Mobility: -2…

Tuesday-171003

Warmup: 2 sets- 12 cal airbike, 15 sec Captain Morgan, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then- movement prep with Coach Conditioning: For Time -50/35 cal airbike -100 Double Unders -800m Plate Run (45/25) -100 Double Unders -50/35 cal airbike *25 min cap. Mobility: -2 min…

Monday-171001

Warmup: 2 sets- 15 cal row, 20 sec Deadbug, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press, then- barbell warmup with Coach Conditioning: 3 Rounds- 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row Mobility: -2 min couch stretch -2 min barbell quad…

Saturday-170930

Today's Schedule: 7-830am Open Gym 830am Group Class Warmup: 2 sets- 12 cal airbike, 5 each side- suitcase DL, upright row, 1-Arm Russian swing, shoulder press, 1-leg calf raise Conditioning- Buy In: 800 Meter Run 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65) 6 Strict Handstand Push-ups…

Friday-170929

***Special Announcement, Schedule Change- there will be NO Open Gym time from 9-11am today. The gym will close immediately concluding the 8am class. Warmup: 2 sets- 15 cal row, 6 pillar to plank, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Bench Press- 3 sets of 5…

Thursday-170928

Warmup: 2 sets- 15 cal row, 10 band pull aparts, 6 knee cradle lunge with vertical rotation, then- movement prep with Coach Conditioning: Teams of 2, 20 min AMRAP- -4 HSPU -8 T2B -12 Box Jumps (30/24) *Partner completes full round then switch. Mobility: -2 min hip capsule external rotation…

Wednesday-170927

Warmup: 500m row, then- band warmup with Coach Weightlifting Wednesday: 1) Deadlift- 15 min to est 1RM 2) Shoulder Press- 3 sets of 5 @ 2.5# heavier than last week, rest 2-3 min (Week 8/10) 3) 6 min AMRAP- 10 Russian KBS, 10 Alternating KB Goblet Lunges, 10 1-arm KB…

Tuesday-170926

Warmup: 2 sets- 12 cal airbike, 15 sec Captain Morgan, 6 knee cradle lunge with horizontal rotation, 5 1-leg calf raise, then- movement prep with Coach Conditioning: 5 Rounds- 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) Mobility: -2 min box ankle stretch -2 min lacrosse ball…