Wednesday-170913

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 1 Front Squat+2 Back Squat @ 104% of 1RM front squat, rest 3 min 2) 3 sets of 5 Shoulder Press @ 2.5# heavier than last week, rest 90 sec-2 min 3) 6…

Tuesday-170912

Warmup: 2 sets- 12 cal airbike, 15 sec captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian KBS, shoulder press, 1-leg calf raise, then- movement prep with Coach Conditioning: For Time 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Plate Run (45/25) 40 Kettlebell Swings…

Monday-170911

Warmup: 2 sets- 15 cal row, 20 sec Deadbug each position, 6 knee cradle lunge with vertical rotation, 5 scapula depressions, then- movement prep with Coach Conditioning-“Always Remembered” Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) 2977 Meter Row “Cash-Out” *30 min…

Saturday-170909

Today's Schedule: 700-830am Open Gym 830am Free Beginners Class 930am Group Class Warmup: 2 sets- 12 cal airbike, 15 sec Captain Morgan, 6 leg cradle lunge to elbow drop and twist, 5 1-leg calf raise, then- barbell warmup with Coach Barbell Conditioning: EMOMx7 3 Power Cleans + 3 Front Squats…

Friday-170908

Warmup: 2 sets- 15 cal row, 5 Deadbug with hip hinge, 6 knee cradle lunge with horizontal rotation, 5 scapula depressions, then- movement prep with Coach Flex Friday 1) 12 min to est 5RM Bench Press 2) Gun Show: 4 sets- 1 min Max Reps -Strict Chin-ups -DB Hex Press…

Thursday-170907

Warmup: 2 sets- 250m row, 10 band pull aparts, 6 pillar to plank Conditioning: Teams of 2 -Row 1K -1 Mile Plate Run (45/25) -Row 1K *Partners may split row anyhow. Both partners complete entire run together with 1 partner carrying plate. Plate can be transitioned between partners at any…

Wednesday-170906

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 1 Front Squat+2 Back Squat @ 102% of 1RM Front Squat, rest 3 min 2) 3 sets of 5 Shoulder Press @ 2.5# heavier than last week (Week 5/10), rest 90 sec-2 min…

Tuesday-170905

Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 5 scapula depressions, 5 1-leg calf raise, then- movement prep with Coach Conditioning: 7 Rounds: -400m run -12 T2B -Rest 1:00 between rounds Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Monday-170904

Happy Labor Day! 9am class ONLY today. Warmup: 2 sets- 12 cal airbike, 15 sec captain Morgan, 5 each side- suitcase deadlift, upright row, shoulder press, then- barbell warmup with Coach Conditioning: Teams of 3- AMRAP 25: 75/50 Calorie Bike, 100 Power Cleans (135/95) 75/50 Calorie Bike, 80 Push Jerks…

Saturday-170902

Today's Schedule: 9am Class Only Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position, 5 scapula depressions, then- movement prep with Coach Conditioning: "Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds *30 min total time cap. Mobility: -2 min couch…