Monday-190930

Note: this is a scheduled Re-load Week. Warmup: 30 cal row, then- movement prep with Coach Conditioning: Teams of 2, 20 min Amrap for Max Row Calories -Partner 1 begins on the rower while Partner 2 runs 400m, when partner 2 comes in from the run partner 1 runs 400m…

Friday-190927

Warmup: 500m row, then- movement prep with Coach Deadlift- 5 sets of 1, rest 2-3 min3 sets- Max Strict HSPU, 5 DB Bulgarian Split Squats each side- heaviest possible, rest 3 min Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Thursday-190926

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 20 min Amrap- -400m Run -10 Box Jumps (24/20) -10 Dynamic Stepups Each Side (24/20) Mobility: -2 min barbell calf smash -2 min lacrosse ball plantar fascia

Tuesday-190924

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Front Squat- 5 sets of 1 climbing, rest 2-3 min3 sets- 1 Shoulder Press, 1 min Max Sandbag Over Shoulder (200/140), rest 3 min Mobility: -2 min barbell quad smash -2 min barbell hamstring smash

Saturday-190921

Today's Schedule: 7-8am Open Gym 8am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 30 Thrusters for time (135/95) Mobility: -2 min barbell quad smash -2 min barbell trap smash

Friday-190920

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -1 Mile Run -10 Rope Climbs -50 Pushups -100 Lunges -50 Pushups -10 Rope Climbs -1 Mile Run Mobility: -2 min barbell calf smash -2 min couch stretch

Thursday-190919

Warmup: 2 min airbike or 500m row, then- movement prep with Coach EMOM x 10 min- 1 Snatch, climbing3 sets- Max Strict Muscleups+Max Kipping Muscleups, 15 Banded Lat pull downs, 15 Banded Tricep Extensions, rest 3 min Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs