Friday-171110

Warmup: 2 sets- 15 cal row, 6 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Bench Press- 3 sets of 5 @ +5# from last week (Week 9/10), rest 2-3 min 2) Gun Show- 4 Rounds, 1 min Max Reps…

Thursday-171109

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position, 6 knee cradle lunge with vertical rotation Conditioning: 20 min AMRAP, teams of 3- -200m Farmers Carry (70's/53's) -50/35 cal Airbike -200m Farmers Carry -75 Wallballs *Apportion reps as desired between teammates. Mobility: -2 min banded hamstring stretch -2…

Wednesday-171107

Warmup: 2 sets- 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 15 min to work to 2.5-5# heavier than last weeks complex of- Hi-Hang Clean+Hang Clean+Clean+2 Jerks 2) Back Squat- 3 sets of 8, climbing (heavier than last weeks 10's), rest 2 min 3)…

Tuesday-171107

***Special Attention, Schedule Change- today's scheduled 9am class will be held at 8am and there will be NO Open Gym time from 9-11am.*** Warmup: 2 sets- 15 cal row, 15 sec captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian swings, 1-leg calf raise, then- snatch warmup with…

Monday-171106

Warmup: 2 sets- 12 cal airbike, 60 sec alternating contralateral Deadbug, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then- movement prep with Coach Conditioning: For Time- 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar…

Friday-171103

***Reminder- there will be NO 6pm class tonight. Warmup: 2 sets- 60 sec 4-way Deadbug, 6 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Bench Press- 3 sets of 5 @ 2.5# heavier than last week (Week 8/10), rest 2…

Thursday-171102

Warmup: 2 sets- 15 cal row, 30 sec alternating Captain Morgan, 30 sec goblet squat hold, 5 scapula depressions, then- movement prep with Coach Conditioning: 3 Rounds- 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80) Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes

Wednesday-171101

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 15 min to work to 2.5-5# heavier than last week of- Hi-Hang Clean+Hang Clean+Clean+Front Squat+ 2 Jerks 2) Back Squat- 3 sets of 10-climbing, rest 2 min 3) 7 min AMRAP- 12 Russian Swings, 6…

Monday-171030

Warmup: 2 sets- 12 cal airbike, 60 sec alt contralateral Deadbugs, 6 knee cradle lunge to Spider-Man elbow drop, 5 scapula depressions, then- thruster warmup with Coach WL: Thruster- 12 min to est heavy set of 5 Conditioning: AMRAP 7- 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6…