Saturday-200314

Today’s Schedule: 730-830am Open Gym 830am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 21/15/9 Reps for time -Back Squat (225/155) -KBS (70/53) Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Friday-200313

Warmup: 30 Calorie Row, then- movement prep with Coach Conditioning: 3 min on/3 min off Round 1- 50/40 calorie Row, Max HSPU Round 2- 40/30 calorie Row, Max HSPU Round 3- 30/20 calorie Row, Max HSPU Round 4- 20/10 calorie Row, Max HSPU Mobility: -2 min barbell trap smash -2…

Thursday-200312

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est Max Complex of- 2 Clean Pulls+Clean+Front Squat with 3 sec pause at bottom3 sets- 10 Rear Delt Flys with 2 sec pause at top, 100 Foot Farmers Carry- heaviest possible, rest 3 min Mobility:…

Wednesday-200311

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 8 min Amrap -3 Ring Muscleups -30 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Tuesday-200310

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: “Samcro” 30-25-20-15-10-5 Reps for time -Airbike Calories -Burpees *20 min cap. Mobility: -2 min couch stretch -2 min lacrosse ball pecs

Monday-200309

***Note- today’s 5pm Class has the option to participate in the Coach led Young Athlete class or Open Gym time. Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est Max Complex- 2 Snatch Pull+Snatch+OHS with 3 sec pause at bottom3 sets- Max Strict…

Friday-200306

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 12 min to est 1RM SnatchOpen Wod 18.3- 2 Rounds for time of: -100 Double Unders -20 OHS (115/80) -100 Double Unders -12 Ring Muscleups -100 Double Unders -20 DB Snatches (50/35) -100 Double Unders -12 Bar Muscleups…

Wednesday-200304

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 10 min to est Max Height Box JumpFor Time: 60/50 calorie Airbike, 50 Box Jumps (24/20), 40 T2B *12 min cap. Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash