Wednesday-190807

Warmup: 30 cal row, then- movement prep with Coach Conditioning: Open Wod 16.4- 13 min AMRAP -55 Deadlifts (225/155) -55 Wallballs (20/14) -55 Calorie Row -55 HSPU Mobility: -2 min barbell trap smash -2 min barbell hamstring smash

Tuesday-190806

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: "Samcro" 30-25-20-15-10-5 Reps for time -Airbike Calories -Burpees Mobility: -2 min couch stretch -2 min door frame pec stretch

Monday-190805

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Front Squat- 5 sets of 3 climbing, rest 2 min 3 sets- 3 Bench Press, 100 Foot DB Walking Lunge- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min modified pigeon post

Saturday-190803

***Reminder- we will meet at Barfield Park in Murfreesboro at 9am today at the grass volleyball court. We will start the group warmup at 9am, play some Hooverball and volleyball, then head out around 10am. Hope to see you all there!

Friday-190802

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 4RM TNG Snatch3 sets- 5 DB Overhead Step Ups each side, Max Strict Chin-ups, rest 3 min Mobility: -2 min foam roll lats/t-spine -2 min door frame pec stretch

Thursday-190801

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Elizabeth"- 21/15/9 reps for time -Squat Cleans (135/95) -Ring Dips Mobility: -2 min barbell quad smash -2 min lacrosse ball pecs

Wednesday-190731

Warmup: 30 cal Row, then- movement prep with Coach Conditioning: 12 min Amrap -50 Double Unders -40 T2B -30 Box Jumps (30/24) -20 Strict HSPU -Max Row Calories Mobility: -2 min barbell trap smash -2 min lacrosse ball plantar fascia

Tuesday-190730

Warmup: 500m row or 2 min airbike, then- movement prep with Coach Deadlift- 5 sets of 4 climbing, rest 2-3 min 3 sets- 4 Push Press, 30 Unbroken Russian Swings- heaviest possible, rest 2-3 min Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Monday-190729

Warmup: 30 cal row, then- movement prep with Coach Conditioning: 5 Rounds for time -18/15 Calorie Airbike -12 1-Arm KB Front Rack Lunges (70/53, 6 Left Arm, 6 Right Arm) -6 Ring Muscleups Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Saturday-190727

#KaiKicksCancer Fundraiser and Partner Workout Today's Schedule: Doors Open at 830am Heat 1 Begins at 9am "Kai"- Teams of 2, 24 min Amrap- -7 Sandbag Squats (140/100) -27 Double Unders -17 T2B