Saturday-180127

Today's Schedule: 830-930 Open Gym 930am Group Class Warmup: 2 sets- 15 cal row, 20 sec Deadbug hold each position, 6 knee cradle lunge with back heel touch,then- movement prep with Coach Conditioning: 5 Rounds 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10 Meter Shuttle Runs 1:00 Rest Mobility:…

Friday-180126

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 6 @ 2.5# heavier than last week, rest 2 min 2) Gun Show: 21/15/9 reps for time of…

Thursday-180125

***Special Note- the gym will close at 1030am instead of 11am today.*** Warmup: 2 sets- 15 cal row, 30 sec Captain Morgan hold, 10 banded good mornings, then- movement prep with Coach WL: 12 min to est heavy set of 3 deadlifts Conditioning: 3 Rounds for time -20 Russian KBS…

Wednesday-180124

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to est Max Complex of Hi-Hang Clean+Hang Clean+Clean+Jerk 2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 6/10), rest 2 min 3)…

Tuesday-180123

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug hold each position, 6 knee cradle lunge with elbow drop and twist, 5 scapula depressions, then- movement prep with Coach Conditioning: 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) *20 min cap. Mobility:…

Monday-180122

Warmup: 2 sets- 15 cal row, 30 sec alternating Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian KBS, shoulder press, 1-leg calf raise, then movement prep with Coach Conditioning: AMRAP 15- 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80) Mobility: -2 min box ankle stretch…

Saturday-180120

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike, then-Group Dynamic Drills Conditioning: Teams of 3 AMRAP 25- 200/150 cal airbike 120 Chest to Bar Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 20…

Friday-180119

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 6 @ 2.5# heavier than last week, rest 2 min 2) Gun Show: 12 min AMRAP- -5 Strict…

Thursday-180118

***Reminder today's morning class will be held at 8am instead of 9am. Warmup: 2 sets- 12 cal airbike, 30 sec side pillar with reach under each side, 10 banded good mornings Conditioning: 20 min AMRAP, teams of 3- 10 KBS (70/53) 80 foot farmers carry (2-70's/2-53's, 40 foot down and…

Wednesday-180117

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to est heavy set of 3 Snatch Balance 2) Pausing Back Squat- 3 sets of 3 (3 sec pause @ bottom) @ 5# heavier than last week (Week 5/10), rest 90 sec-2 min…