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…
Thursday-191114
Warmup: 500m Row, then- movement prep with Coach Conditioning: 2k Row Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
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…
Monday-191111
To all Veterans, Thank You!!! Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “21 Guns”- 21 min Amrap -400m Run -21 Pushups -21 Box Jumps Mobility: -2 min lacrosse ball pecs -2 min barbell calf smash