Friday-180914

Warmup: 2 min or 500m Row, then- movement prep with Coach 1) 15 min Max- Low Hang Clean+Front Squat+3 Jerks (first with 2 sec pause in dip) 2) 3 sets- 10 DB RDL- heaviest possible, Max UB Supine Ring Rows, rest 2-3 min Mobility: -2 min barbell quad smash -2…

Tuesday-180911

Warmup: 2 min airbike, or 500m row- then movement prep with Coach 1) 15 min Max- Low Hang Snatch+Snatch Balance (3 sec pause @ bottom on both) 2) 3 sets- 100 Foot KB Front Rack Lunge (50 Feet out and back)- heaviest possible, Max UB Strict HSPU- rest 2-3 min…

Monday- 180910

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 5 Rounds, 3 min work/1 min rest -5 Strict Pullups -7 Pushups -9 Box Jumps (24/20) Mobility: -2 min box ankle stretch -2 min foam roll lats/t-spine

Friday-180907

***There will be No Open Gym from 9-11am today.  The gym will close at 9am for the morning. Warmup: 500m Row, then- movement prep with Coach Skill:  10 min Bar Muscleup Practice Conditioning: 30 Burpee Bar Muscleups For Time *7 min time cap. Mobility: -2 min barbell trap smash -2…

Thursday-180906

***There will be no open gym time from 10-11am today.  The gym will close at 10am for the morning. Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min to Max- Snatch Pull+Snatch Hi-Pull+Snatch+Snatch Balance (3 sec pause @ bottom of snatch and snatch balance) 2) 3 sets-…

Wednesday-180905

***There is NO Open Gym time from 9-11am today.  The gym will close for the morning at 9am. Warmup: 30 cal row, then- movement prep with Coach Conditioning: 1 min on/1 min off until completion -100 cal Row -50 HSPU Mobility: -2 min barbell trap smash -2 min barbell hamstring…

Tuesday-180904

***Special Attention- there is NO Open Gym time from 10-11am today. The gym will close at 10am.   Warmup: 2 min airbike, or 500m row, then- movement prep with Coach Conditioning: 25 min Amrap- -400m Run -15 Pullups -15 Box Jumps (24/20) Mobility: -2 min lacrosse ball plantar fascia -2…