Monday-181126

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Open Wod 18.2 and 18.2a 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50's/35's) Bar Facing Burpees Then: 1 rep max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Mobility: -2 min couch stretch -2 min barbell…

Saturday-181124

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 6x400m Run, rest 2 min between efforts Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Friday-181123

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Kalsu"- 100 Thrusters for time (135/95), perform 5 Burpees at the beginning of each minute including the first minute. James Robert Kalsu (April 13, 1945 – July 21, 1970)…

Wednesday-181121

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 21/15/9 Reps for time -Airbike Calories (Women complete- 18/12/6 calories) -C2B Pullups Mobility: -2 min couch stretch -2 min barbell bicep smash

Tuesday-181120

Warmup: 40 cal row, then- movement prep with Coach Conditioning: Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (50/35- complete 5 on left then 5 on right) 14-cal. row Mobility: -2 min barbell trap smash -2 min foam…

Monday-181119

Warmup: 500m row, then- movement prep with Coach 1) Deadlift- 5x2 climbing, rest 2-3 min 2) 3 sets- 3 Close Grip Bench Press, 10 DB RDL- heaviest possible, rest 2-3 min Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Saturday-181117

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds, 3 min on/3 min off -20 Box Jumps (30/24) -Max Ring Muscleups Mobility: -2 min lacrosse ball pecs -2 min barbell calf smash

Friday-181116

Warmup: 500m row or 2 min airbike, then- movement prep with Coach 1) Snatch- 7x1, rest 2 min 2) 3 sets- 3 Shoulder Press- heaviest possible, 10 partner hamstring curls, rest 2-3 min Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Thursday-181115

Warmup: 500m row, then- movement prep with Coach Conditioning: Open Wod 17.4 13 min Amrap- 55 Deadlifts (225/155) 55 Wallballs (20/14) 55 cal Row 55 HSPU Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash