Friday-200228

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: Tabata- 20 sec on/10 sec off x 8 Rounds -Split Squat Hold- Left -Split Squat Hold- Right -Top of Chin-up Hold -Top of Ring Dip Hold Mobility: -2 min lacrosse ball pecs -2 min door frame pec…

Thursday-200227

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 12 min Amrap- 1 Turkish Getup each side (70/53) 30 Double Unders 2 Turkish Getups each side 30 Double Unders 3 Turkish Getups each side 30 Double Unders Etc... Mobility: -2 min lacrosse ball plantar fascia -2…

Wednesday-200226

Warmup: 500m Row, then- movement prep with Coach Conditioning: Teams of 2, Row 5k *One Partner must be holding a D-ball in the Front Rack above the waist while the other partner is rowing. RX D-ball loading is 150/100. *30 min cap. Mobility: -2 min banded hamstring stretch -2 min…

Tuesday-200225

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Cindy”- 20 min Amrap -5 Pullups -10 Pushups -15 Air Squats Mobility: -2 min barbell quad smash -2 min couch stretch

Monday-200224

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach ***Note- this is a scheduled Re-Loading Week. Conditioning: Dumbbell DT- 5 Rounds for time, 12-9-6 Reps of -DB Deadlift (50’s/35’s) -DB Hang Power Clean -DB Shoulder to Overhead Mobility: -2 min barbell trap smash -2 min foam roll…

Saturday-200222

No Class at the gym today, but come join us for Basketball at St Marks United Methodist Church located at 1267 N Rutherford Blvd Murfreesboro, TN 37130 from 9-10am. Please arrive by 850 to warmup. Look forward to seeing you all there!!!

Thursday-200220

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 3 attempts- Max Distance Broad Jump3 attempts- Max Distance Single Leg Broad Jump- Left3 attempts- Max Distance Single Leg Broad Jump- Right1 Mike Run Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Tuesday-200218

Warmup: 30 cal row, then- movement prep with Coach Conditioning: Teams of 2, 15 min Amrap- -100/80 calorie Row -80 Pullups -60 Stepups (50’s to 24”/35’s to 20”) Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball glutes