Wednesday-180207

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to 1RM Snatch Balance 2) Pausing Back Squat- 3x3 with 3 sec pause @ bottom at 5# heavier than last week (Week 8/10), rest 2-3 min 3) 3 min Max Reps- Sandbag Stepups…

Tuesday-180206

Warmup: 2 sets- 15 cal row, 30 sec Captain Morgan hold, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press, then- movement prep with Coach WL: Push Press- 5 Sets of 3, rest 90 sec-2 min Conditioning: For Time- 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30…

Monday-180205

Warmup: 2 sets- 12 cal airbike, 60 sec alternating contralateral Deadbug, 6 knee cradle lunge with elbow drop and twist, 5 scapula depressions, then- movement prep with Coach Conditioning: "Elizabeth" 21-15-9: Squat Cleans (135/95) Ring Dips Mobility: -2 min couch stretch -2 min barbell quad smash

Saturday-180203

Today's Schedule: 730-830 Open Gym 830am FREE Beginners Class 930am Group Class Warmup: 2 min airbike, then- dynamic movement prep with Coach Conditioning: 25 min AMRAP, Teams of 3- 120/90 Calorie AirBike 75 Sandbag Squats (100/80) 10 Rope Climbs 120/90 Calorie AirBike 75 Sandbag Over Shoulder (100/80) 10 Rope Climbs…

Friday-180202

***Todays open gym time will be from 9-10am only.*** Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 6 @ 2.5-10# heavier than last week, rest 2…

Thursday-180201

Warmup: 2 sets- 15 cal row, 20 sec Deadbug hold each position, 6 knee cradle lunge with elbow drop and twist, then- movement prep with Coach Conditioning: 5 Rounds for time of 20/15 Calorie Row 10 Thrusters (115/80) Mobility: -2 min couch stretch -2 min barbell quad smash

Wednesday-180131

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to est Max Complex- Snatch Hi-Pull+Hi Hang Snatch+Snatch Balance 2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 7/10), rest 2 min…

Tuesday-180130

Warmup: 2 sets- 12 cal airbike, 30 sec Captain Morgan with split, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press, then- movement prep with Coach Conditioning: AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Calorie AirBike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21…

Monday-180129

Warmup: 2 sets- 12 cal airbike, 60 sec alternating ipsilateral Deadbug, 6 knee cradle lunge with vertical flexion and extension, 5 scapula depressions, then- movement prep with Coach WL: 12 min to est heavy single Overhead Squat Conditioning: 9-15-21 reps for time of Chest to Bar Pull-ups Burpees Overhead Squats…

Saturday-180127

Today's Schedule: 830-930 Open Gym 930am Group Class Warmup: 2 sets- 15 cal row, 20 sec Deadbug hold each position, 6 knee cradle lunge with back heel touch,then- movement prep with Coach Conditioning: 5 Rounds 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10 Meter Shuttle Runs 1:00 Rest Mobility:…