Tuesday-170502

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 5 scapula depression with 2 sec hold at top and bottom Conditioning: AMRAP 4- 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4- 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4- 15 Calorie Row…

Monday-170501

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, 5 yoga push-ups, then- thruster warmup with Coach Conditioning: For Time- 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53)…

Saturday-170429

Today's Schedule: 7am-830am: Open Gym 830am: Group Class Warmup: 2 sets- 15 cal row, 15 sec captain Morgan, 5 each side- suitcase DL, upright row, shoulder press, then- DL warmup with Coach Conditioning: Teams of 2- 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#)…

Friday-170428

Warmup: 3 sets- 40 jump rope, 5 Deadbug with hip hinge, 5 t-spine rotations, 5 yoga push-ups, then thruster warmup with Coach Conditioning: 5 Rounds- -400m run -10 Thrusters (135/95) Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Thursday-170427

Warmup: 3 sets- 250m row, 10 band pull aparts, 6 pillar to plank, then- deadlift warmup with Coach Conditioning: 3 Rounds- -500m Row -25 sit-ups -15 deadlifts (275/185) Mobility: -2 min foam roll lats and t-spine

Wednesday-170426

Warmup: 2 sets- 12 cal airbike, :20 plank hold, 20 sec split squat hold, 5 scapula depressions, then- barbell warmup with Coach Weightlifting Wednesday: Running Clock 1) Min 0-12: 12 min to est heavy complex of- 3 Push Press+ 1 Push Jerk 2) Min 12-23: Back Squat- 3 sets of…

Tuesday-170425

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 6 pillar to plank, then- power clean warmup with Coach Conditioning-AMRAP 15: 15 Box Jump Overs (24/20") 12 Ring Dips 9 Power Cleans (155/105) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Monday-170424

***Special Note- there will be NO Open Gym from 9-11am unless otherwise stated until further notice. Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug each position, 5 t-spine rotations, 5 scapula depressions, then- movement prep with Coach Conditioning: 3 Rounds for time- 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups…

Saturday-170422

Today's Schedule: Open Gym 730-930am Group Class 930am Warmup: 3 sets- 40 Jump Rope, 20 sec Deadbug each position, 10 banded glute bridge, 5 banded shoulder extensions Conditioning: 100 Double Unders 21 KB Swings (70/53) 21 Goblet Squats 75 Double Unders 15 KB Swings 15 Goblet Squats 50 Double Unders…