Thursday-190307

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds for Time -40/30 cal Airbike -800m Run Mobility: -2 min couch stretch -2 min lacrosse ball plantar fascia

Wednesday-190306

Warmup: 500m row, then- movement prep with Coach Skill: Muscleup/Hollow Position Work Conditioning: With an 8 minute running clock- -Row 1k -Max Ring Muscleups in remaining time Mobility: -2 min barbell hamstring smash -2 min barbell Tricep smash

Tuesday-190305

Warmup: 500m row or 2 min airbike, then- movement prep with Coach EMOMx10 min- 1 Squat Clean Thruster, climbing3 sets- 5 Bench Press, 7 Sandbag Stepups Each Side- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Monday-190304

***Reminder- enter your 19.2 scores for the Open and/or VTG Legacy Cup BEFORE 7pm CST tonight.*** Warmup: 2 min airbike or 500m row, then- movement prep with Coach 5 Rounds- 3 min on, 1 min off -3 Power Snatch (135/95) -6 Burpee Over Bar -9 Air Squats Mobility: -2 min…

Saturday-190302

Today's Schedule: 7-8am Open Gym 8am Group Class 830-Noon Physical Therapy Consults with Pro-Activity TN Warmup: 500m Row, then- movement prep with Coach Deadlift- 12 min to est heavy set of 33 sets- Max Strict Pullups, Max Strict Ring Dips, 30 sec weighted plank- heaviest possible, rest 3 min Mobility:…

Friday-190229

***Reminder- we strongly encourage all members to come do the open workout in the evening if possible so that we will have plenty of judges and make a fun and encouraging atmosophere for everyone. There will NOT be the normal 4,5,&6 pm classes today. We will begin running heats in…

Wednesday-190227

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 4 Rounds- 3 min on/3 min off -25/20 cal airbike -20 OHS (75/55) -Max Double Unders in remaining time Mobility: -2 min barbell calf smash -2 min couch stretch

Tuesday-190226

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 1) Every 90 sec x 7 sets- 1 Back Squat, climbing 2) 3 sets- Max Unbroken Strict HSPU, 16 Alternating Stepback Lunges with DB's @ Farmer's Carry, rest 3 min Mobility: -2 min foam roll lats/t-spine -2 min…

Monday-190225

***Reminder- submit your scores for the Open and/or VTG Legacy Cup before 7pm CST tonight!!! Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: For Time -21 T2B -12 Power Cleans (135/95) -400m Run -21 C2B Pullups -12 Power Cleans -400m Run -21 Bar Muscelups -12…
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