Tuesday-180515

Warmup: 2 min airbike or 500m row, then- movement prep with Coach The Program, Week 6 Lower Body Heavy Day 1) Deadlift- 12 min to est 2RM 2) Front Squat- 3 sets of 2 climbing, rest 2 min 3) 3 sets- 10 DB Bulgarian Split Squats each side, 5 Partner…

Monday-180514

Warmup: 40 cal row, then- movement prep with Coach Conditioning: 12 min Amrap- -3 cal Row, 3 HSPU, 3 T2B -6 cal Row, 6 HSPU, 6 T2B -9 cal Row, 9 HSPU, 9 T2B ...ascending in multiples of 3 as far as possible in 12 minutes Mobility: -2 min banded…

Saturday-180512

Today's Schedule- 930am Group Workout at Stewart's Creek High School Track (301 Red Hawk Parkway Smyrna, TN 37167).  We will start a group warmup at 930am.  Please bring your own stopwatch if possible.  

Friday-180511

Warmup: 2 min airbike or 500m row, then- movement prep with Coach WL: 12 min to est 3RM Thruster Conditioning: "Karen"-  For Time: 150 Wall-balls (20/14) *8 min time cap* Mobility: -2 min couch stretch -2 min barbell quad smash  

Thursday-180510

Warmup: 500m row, then- movement prep with Coach The Program, Week 5 Upper Body Heavy Day 1) Bench Press- 12 min to est 2RM 2) Strict Pullups- 3 sets Max Reps, rest 3:00 3) For Time- 50 Supine Ring Rows (Feet and Hands at 30" from floor), 50 Push-ups Mobility:…

Wednesday-180509

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time- -50/40 cal airbike buy in, then 3 Rounds -10 OHS (115/80) -10 Burpee Over Barbell Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes  

Tuesday-180508

Warmup: 500m row, then- movement prep with Coach Conditioning: "Nate"- 20 min Amrap: -2 Ring Muscleups -4 HSPU -8 KBS (70/53) In honor of Chief Petty Officer Nate Hardy who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his…

Monday-180507

Warmup: 2 min airbike, then- movement prep with Coach The Program, Week 5 Lower Body Heavy Day 1) Back Squat- 12 min to est 2RM 2) 3 sets- 10 Rear Foot Elevated DB RDL each side, 3 Single Leg Broad Jump each side- rest 90 sec between rounds 3) 3…

Saturday-180505

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach WL: 12 min to est Heavy Single Squat Clean and Jerk Conditioning: Open Wod 11.3- Max Reps in 5 min of -Squat Clean & Jerk (165/110) Mobility: -2 min couch…

Friday-180504

***Special Attention- there will be NO Open gym from 10-11am today.  The gym will close for the morning at 10am.   Warmup: 40 cal row, then- movement prep with Coach The Program, Week 4 Upper Body Heavy Day: 1) Shoulder Press- 12 min to est 4RM 2) Chin-ups- 3 sets…