Thursday-190725

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 15 min to est 5RM TNG Power Clean and Push Jerk3 sets- 8 Sandbag Bulgarian Split Squats- heaviest possible, Max Unbroken Supine Ring Rows, rest 3 min Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-190724

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Teams of 2, 22 min Amrap- -100/75 Calorie Airbike -100 HSPU -100 OHS (95/65) Mobility: -2 min barbell trap smash -2 min door frame pec stretch

Tuesday-190723

Warmup: 500m row, then- movement prep with Coach Conditioning: For Time- -Row 1K -2 Rounds: 7 Rope Climbs, 14 Box Jumps (24/20) -Run 800m -2 Rounds: 7 Rope Climbs, 14 Box Jumps Mobility: -2 min barbell calf smash -2 min lacrosse ball plantar fascia

Monday-190722

Warmup: 500m row, then- movement prep with Coach Back Squat- 5x5 climbing, rest 2 min 3 sets- 5 Bench Press heaviest possible, 8 Partner Hamstring Curls, rest 3 min Mobility: -2 min barbell quad smash -2 min couch stretch

Friday-190719

Warmup: 500m row, then- movement prep with Coach Conditioning: 21-15-9 Reps for time -Thrusters (95/65) -C2B Pullups Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Thursday-190718

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 8 min Amrap- -3 Calorie Airbike, 3 HSPU -6 Calorie Airbike, 6 HSPU -9 Calorie Airbike, 9 HSPU -etc... Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Wednesday-190717

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: Open Wod 14.4 AMRAP in 14 minutes 60 calorie Row 50 Toes-to-Bars 40 Wall Ball Shots (20/14) 30 Cleans (135/95) 20 Muscle-Ups Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-190716

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 12 min to est heavy single SnatchOpen Wod 11.1- 10 min Amrap: 30 Double Unders, 15 Power Snatch (75/55) Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine