Wednesday-190102

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds, 3 min on/3 min off -5 Back Squats (315/225) -10 Box Jumps (30/24) -15 HSPU -Max Double Unders   Mobility: -2 min barbell quad smash -2 min lacrosse ball plantar fascia

Tuesday-190101

***Todays Schedule: 9-10am Open Gym 10am Group Class Warmup: 500m Row, then- movement prep with Coach 1) 12 min to est 2RM Snatch Grip Deadlift 2) 10 min to est 1RM Bench Press 3) 3 sets- Alternating with Partner: 10 Strict T2B, 10 Partner Hamstring Curls Mobility: -2 min barbell…

Monday-181231

***Todays Schedule: 515-615am Open Gym 8-9am Open Gym 9am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Open Wod 16.1- 20 min Amrap -25 Foot Overhead Walking Lunge (95/65) -8 Bar Facing Burpees -25 Foot Overhead Walking Lunge -8 C2B Pullups Mobility: -2 min lacrosse ball…

Saturday-181229

Today's Schedule: 8-930am Open Gym 930am Group Class Warmup: 500m row, then- movement prep with Coach Conditioning: 5 Rounds for time -7 Deadlifts (275/185) -10 Burpee Over Bar Mobility: -2 min banded hamstring stretch -2 min modified pigeon pose  

Friday-181228

Warmup: 2 min airbike, then- movement prep with Coach 1) 10 min to est 3RM weighted chin-up 2) 10 Rounds- :20 sec Max Airbike calories :20 sec rest :20 sec hold @ top of Chin-up :20 sec rest Mobility: -2 min foam roll lats/t-spine -2 min couch stretch  

Thursday-181227

Warmup: 500m row, then- movement prep with Coach 1) 12 min to est 2RM TNG Power Snatch 2) 3 sets- 2 Shoulder Press, 5 Stepups R/L- heaviest possible with Dumbbells held at farmer d's carry, rest 2-3 min Mobility: -2 min barbell trap smash -2 min barbell hamstring smash

Wednesday-181226

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: For Time -1 Mile Run -10 Rope Climbs -100 True Pushups -10 Rope Climbs -1 Mile Run *30 min time cap. Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball plantar fascia

Monday-181224

Today's Schedule: 730-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 15 min to est 1RM Back Squat 2) Open Wod 14.4: 14 min Amrap- -60 cal Row -50 T2B -40 Wallballs (20/14) -30 Cleans (135/95) -20 Ring Muscleups Mobility:…

Saturday-181222

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 500m Row, then-movement prep with Coach Conditioning: 12 min ascending Amrap -1 Strict┬áChinup -1 Deadlift (315/205) -2 Strict Chin-ups -2 Deadlifts -3 Strict Chin-ups -3 Deadlifts -etc...as far possible in 12 min Mobility: -2 min modified pigeon pose -2 min lacrosse…

Friday-181221

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 3 Rounds for time -10 Overhead Squats (155/105) -50 Double Unders Mobility: -2 min barbell calf smash -2 min lacrosse ball plantar fascia
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