Friday-180504

***Special Attention- there will be NO Open gym from 10-11am today.  The gym will close for the morning at 10am.   Warmup: 40 cal row, then- movement prep with Coach The Program, Week 4 Upper Body Heavy Day: 1) Shoulder Press- 12 min to est 4RM 2) Chin-ups- 3 sets…

Thursday-180503

Warmup: 500m row, then- movement prep with Coach Conditioning: 12 min Amrap- -250m row -100 Foot DB Farmers Carry Left (100/70) -100 Foot DB Farmers Carry Right (100/70) Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-180502

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Coffland"- -Accumulate 6 min hanging from a bar *Every time you drop complete an 800m run and 30 Push-ups. U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan,…

Tuesday-180501

Warmup: 500m row, then- movement prep with Coach The Program, Week 4 Lower Body Heavy Day 1) Deadlift- 12 min to est 4RM 2) Barbell Front Rack Stepback Lunges - 3 sets of 4L/4R climbing, rest 2:00 3) 1 min Max Reps Sandbag Over Bar set at approx bottom of…

Monday-180430

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds- 4:00 work/4:00 rest -20 DB Push Press (50's/35's) -20 Pullups -Max Cal Airbike  in remaining time Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine  

Saturday-180428

Today's Schedule: 8AM- Free Beginners Class 9AM- Group Class   Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 3 Rounds for time- -20 [10L/10R] KB Front Rack Lunges (70's/53's) -15 Ring Dips *12 min cap. Mobility: -2 min barbell Tricep smash -2 min banded Tricep stretch

Thursday-180426

Warmup: 500m row, then movement prep with Coach The Program Week 3, Upper Body Heavy Day: 1) Close Grip Bench Press- 12 min to est 6RM 2) 3 Rounds, 60 sec Max Reps, 60 sec rest between rounds -Towel or Band Pull ups -Push-ups -Pendlay Rows (135/95) Mobility: 1) 2…

Wednesday-180425

Warmup: 40 cal row, then- movement prep with Coach Conditioning: 20 min AMRAP-Teams of 2, one partner working at a time -100/80 Cal Row -200m Run (Each Partner completes 200m individually) -100 Wallballs (20/14) -200m Run Mobility: -2 min box ankle stretch -2 min barbell calf smash

Tuesday-180424

Warmup: 500m row, then- movement prep with Coach Skill: 10 min Bar Muscleup practice Conditioning: "Ashley"- For Time -100 Foot Sandbag Carry (180/140) -9 Bar Muscleups -100 Foot Sandbag Carry -7 Bar Muscleups -100 Foot Sandbag Carry -5 Bar Muscleups
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