Thursday-191121

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 3 Attempts- Max Broad Jump- Left3 Attempts- Max Broad Jump- Right3 Attemps- Max Broad Jump1 Mile Run Time Trial Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Wednesday-191120

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 1RM Clean21/15/9 Reps for time- Airbike Calories, Chest to Bar Pullups Mobility: -2 min foam roll lats/t-spine -2 min barbell hamstring smash

Tuesday-191119

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est 3RM Back Squat12 min to est 3RM Shoulder Press3 min Max Double Unders Mobility: -2 min barbell quad smash -2 min barbell trap smash

Monday-191118

*Today is Bring A Friend Day! Invite someone to hit today’s workout with you. All are welcome! Warmup: 30 cal row, then- movement prep with Coach Conditioning: Teams of 2, 16 min Amrap -100/80 cal Row -80 DB Alternating Stepups (50# to 24”/35# to 20”) -60 Ring Rows Mobility: -2…

Saturday-191116

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: “Heavy Helen”- 3 Rounds -400m Run -21 KBS (70/53) -12 C2B Pullups Mobility: -2 min barbell calf smash -2 min barbell trap smash

Friday-191115

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Floor Press- 5 sets of 5 climbing, rest 2 min 3 sets- Max Strict Dips, 10 1-arm DB Bent Rows each side- heaviest possible, rest 2-3 minMax Evil Wheels in 3 min Mobility: -2 min door frame pec…

Wednesday-191113

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: EMOMx20 min -Min 1: 4 Alternating Front Rack Lunges climbing -Min 2: Max HSPU in 50 sec -Min 3: Max Double Unders in 50 sec -Min 4: Rest Mobility: -2 min lacrosse ball plantar fascia -2 min…

Tuesday-191112

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Wade”- 5 Rounds for time -50/35lbs One Arm DB Power Snatch – 11 reps50/35lbs One Arm DB Thrusters – 12 repsPull Ups w/ the 50/35lbs DB – 11 reps *You can alternate hands as needed during the…