Thursday-180712

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds for time -100 foot Sandbag Carry (50 feet down and back) @ 200/140 -25 Russian Swings (70/53) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-180711

Warmup: 500m row, then- movement prep with Coach Conditioning: For Time -1K Row -400m Run -100 True Pushups -400m Run -1K Row *25 min cap Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Tuesday-180710

Warmup: 500m row, then- movement prep with Coach Conditioning: "Amanda" 9-7-5 Reps for time of -Ring Muscleups -Squat Snatch (135/95) Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Monday-180709

Warmup: 2 min airbike, then- movement prep with Coach ***This is a scheduled reload week*** Conditioning: 12 min ascending Amrap- -3 Airbike Calories, 3 T2B, 3 Dynamic Stepups each side -6 Airbike Calories, 6 T2B, 6 Dynamic Stepups each side -9 Airbike Calories, 9 T2B, 9 Dynamic Stepups each side…

Saturday-180707

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike, then-movement prep with Coach Conditioning: 3 Rounds for time -400m Run -30 Wall-balls (20/14) -10 Deadlifts (315/205) Mobility: -2 min lacrosse ball plantar fascia -2 min hip capsule external rotation  

Friday-180706

Warmup: 500m row, then- movement prep with Coach The Program, Post Test Day 5: 1) 20 min to est 5RM Bench Press, and 1 set Max Reps Strict Ring Dips 2) 21/15/9 Reps for time of -KBS (70/53) -Burpee Over KB Mobility: -2 min door frame pec stretch -2 min…

Thursday-180705

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds, 1 min Max Reps each exercise, 1 min rest between Rounds -DB Push Press (50's/35's) -Medball to Toes (20/14) -Box Jumps (30/24) -Sandbag Over Shoulder (100/80) -Airbike Calories Mobility: -2 min banded hamstring stretch -2 min barbell hamstring…

Wednesday-180704

***Reminder- 9AM Class ONLY today. Warmup: 500m row or 2 min airbike, then- movement prep with Coach The Program, Re-Test Day 3 1) 20 min to est 5RM Deadlift and Max Distance Broad Jump 2) 1 Mile Run Time Trial Mobility: -2 min box ankle stretch -2 min barbell calf…

Tuesday-180703

Warmup: 500m row, then- movement prep with Coach The Program, Re-Test Day 2 1) 20 min to est 5RM Shoulder Press, and 1 set Max Strict HSPU 2) 500m Row Time Trial Mobility: -2 min barbell trap smash -2 min hip capsule external rotation  

Monday-180702

Warmup: 2 min airbike, then- movement prep with Coach Retest Week 1) Back Squat- 12 min to est 5RM 2) Strict Pullups- 1 set Max Reps 3) 8 min Amrap- 5 Sandbag Squats, 50 foot Sandbag Carry  (140/100) Mobility: -2 min couch stretch -2 min barbell quad smash