Tuesday-180724
Warmup: 500m row, then- movement prep with Coach Conditioning: For Time -30 HSPU -500m Row -30 Ring Dips -500m Row -30 Pushups -500m Row Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs
Monday-180723
Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to est Max 3-stop Snatch (2 sec pause at 2" off floor, hang, and hi-hang) 2) 3 sets- 12 Sandbag Bulgarian Split Squats each side, 12 Pendlay Rows- heaviest possible, rest 90 sec between sets Mobility: -2 min…
Saturday-180721
Today's Schedule: 800-930am: Open Gym/Pro-Activity Consultation Time 930am: Group Class 1030-Noon: Pro-Activity Consultation Time Warmup: 2 min airbike or 500m row, then- movement prep with Coach Jeet Kune Do Pre Test Day 6: 4 Rounds for time of- -400m Run -12 Thrusters (135/95) Mobility: -2 min box ankle stretch…
Friday-180720
Warmup: 2 min airbike, then- movement prep with Coach Jeet Kune Do Pre-Test Day 5 1) Max Kipping HSPU 2) 50 cal Airbike Time Trial Mobility -2 min foam roll t-spine/lats -2 min couch stretch
Thursday-180719
Warmup: 500m row, then- movement prep with Coach WL: 12 min to est 1RM Deadlift Conditioning: 21/15/9 reps for time -Deadlifts ( 275/185) -Box Jumps (30/24) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash
Wednesday-180718
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Jeet Kune Do: Pre-Test Day 3 1) 3 min Max Alternating Pistols 2) 30 Ring Muscleups for time Mobility: -2 min barbell trap smash -2 min barbell quad smash
Tuesday-180717
Warmup: 500m row, then- movement prep with Coach Jeet Kune Do: Pre-Test Day 2 -2k row time trial Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
Monday-180716
Warmup: 2 min airbike, then- movement prep with Coach Jeet Kune Do: Pre-Test Day 1 1) 15 min to est 1RM Snatch 2) 15 min to est 1RM Clean and Jerk 3) Max Double Unders in 3 min Mobility: -2 min box ankle stretch -2 min barbell calf smash
Saturday-180714
Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min Airbike, then- movement prep with Coach Conditioning: Teams of 2, 25 min Amrap -100/75 cal Airbike -100 C2B Pullups -100 Deadlifts (275/185) -100 Box Jumps (24/20) Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
Friday-180713
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 21/15/9 -Back Squat (225/155) -HSPU Mobility: -2 min couch stretch -2 min barbell quad smash