Friday-180330

Warmup: 500m row or 2 min airbike, then- group warmup with Coach Conditioning: AMRAP 15 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders Mobility: -2 min barbell trap smash -2 min barbell calf smash

Thursday-180329

Warmup: 500m row or 2 min airbike, then- group dynamic warmup with Coach Conditioning: 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Push-ups Rest 2:00 Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Wednesday-180328

Warmup: 2 min airbike, then- band warmup with Coach Conditioning:  Teams of 3 AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50…

Tuesday-180327

Warmup: 500m row, then group dynamic warmup with Coach Conditioning: “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”) Mobility: -2 min box ankle stretch -2 min Lacrosse ball plantar fascia

Monday-180326

Warmup: 500m row or 2 min airbike, then- group dynamic warmup with Coach Conditioning: AMRAP 7 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees 12…

Saturday-180324

Today's Schedule: 930am group class only Warmup: 500m row, then- group dynamic warmup with Coach Conditioning: AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Friday-180323

**Reminder- we will begin running heats tomorrow afternoon at 420pm and continue with one heat every 15 minutes until we get everyone thru. Upon arriving at the gym please sign up for the heat that you wish to participate in, warmup on your own, and be ready for your heat…

Thursday-180322

Warmup: 2 sets- 12 cal airbike, 10 band pull aparts, 10 pillar to plank, 5 scapula depressions, then- movement prep with Coach WL: 12 min to est 1RM bench press Conditioning: 3 Rounds for time- -400m run -60 sec 4-way Deadbug Mobility: -2 min box ankle stretch -2 min lacrosse…

Wednesday-180321

***Special Note- there will be NO Open Gym from 10-11am today. The gym will close for the morning at 10am.*** Warmup: 2 sets- 15 cal row, 10 banded good mornings, 5 supine scapula retractions, 5 ring row Conditioning- AMRAP 16: 18/15 Calorie Row 15 Russian KBS (70/53) 12 Burpee Box…