Saturday-180804

Today's Schedule: 8-930am ProActivity TN Consultations 930am Group Class 1030-Noon ProActivity TN Consultations Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 4 Rounds for time- -7 Muscleups -100m Sandbag Carry (180/140) -50 Double Unders Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine…

Friday-180803

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 15 min to Max Complex- 2-stop clean (3 sec pause @ hang, hi-hang)+ 2 Front Squats+2 Jerks 2) 3 sets- 30 sec static GHD hold (weighted if possible), 10 1-Arm DB Rows each side- heaviest possible, rest…

Thursday-180802

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 4 Rounds, 3 min on/3 min off -20/15 cal airbike -200m Run -Max Reps T2B in remaining time Mobiity: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Wednesday-180801

Warmup: 40 cal row, then- movement prep with Coach Skill: 12 min Handstand Walk Practice Conditioning: For Time -60 Wallballs (20/14) -60/45 cal Row Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-180731

Warmup: 2 min airbike, then- movement prep with Coach 1) 15 min Max complex- 2-stop pausing snatch (3 sec pause @ hang, hi-hang) + Snatch Balance with 3 sec pause @ bottom 2) 3 sets- 16 Alternating KB Front Rack Stepups (8 each side), 10 DB Press with 2 DB's-…

Monday-180730

Warmup: 500m row, then- movement prep with Coach Conditioning: As far as possible in 20 minutes -1 Strict Pullup, 1 Lateral Box Jump Over (24/20) -2 Strict Pullups, 2 Lateral Box Jump Overs -3 Strict Pullups, 3 Lateral Box Jump Overs -etc... Mobility: -2 min foam roll lats/t-spine -2 min…

Saturday-180728

Today's Schedule: 830am Free Beginners Class 930am Group Class Warmup: 500m row, then- movement prep with Coach Conditioning: Death by Thruster (115/85) -Complete 1 Thruster on Min 1, 2 Thrusters on Min 2, 3 Thrusters on Min 3, until you cannot complete the alloted reps in the corresponding minute. Mobility:…

Friday-180727

Warmup: 2 min airbike, then- movement prep with Coacb Conditioning: "Death Race" (courtesy of Comp Train) 5 Rounds for time -15/10 cal Airbike -10 Burpees Midline: -3 sets: Partner Medball Throws- 12 Lateral Each Side, 12 Chest Pass Mobility: -2 min hip capsule external rotation -2 min lacrosse ball glutes…

Thursday-180726

Warmup: 500m row, then- movement prep with Coach 1) 15 min to Max- 3-stop (2 sec pause @ 2" from floor, hang, hi-hang) Clean+2 Front Squats+3 Jerks 2) 3 sets- 12 DB RDL, 10 Bench Press-heaviest possible, rest 90 sec Mobility: -2 min barbell quad smash -2 min couch stretch

Wednesday-180725

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: 22 min AMRAP -800m Run -4 Legless Rope Climbs -10 Strict T2B Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia
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