Wednesday-190605

Warmup: 500m row, then- movement prep with Coach Conditioning: 4 min Amrap -20 Alternating Overhead Lunges (135/95) -100 Double Unders -Max Row Calories 4 min Rest 4 min Amrap -25 Row Calories -20 Alternating Overhead Lunges -Max Double Unders 4 min rest 4 min Amrap -100 Double Unders -25 Row…

Monday-190603

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5x5 climbing, triple jump after each set, rest 2 min 3 sets- 5 Sandbag Stepups each side, 10 Partner Hamstring Curls, rest 3 min Mobility: -2 min barbell hamstring smash -2 min modified pigeon pose

Saturday-190601

Today's Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach 12 min to est heavy set of 1 Clean+3 Front Squats3 Rounds for time- 12 Front Squats (185/135), 50 Double Unders Mobility: -2 min barbell quad smash -2 min couch…

Friday-190531

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Bench Press- 5x5 climbing, rest 2 min 3 sets- Max Strict Ring Dips, 8 Supinated Grip Bent Row, 20 Rear Delt Flys, rest 3 min Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Thursday-190530

Warmup: 500m row, then- movement prep with Coach Conditioning: 4 Rounds, 3 min on/3 min off -10 KB Clean Left (70/53) -10 KB Clean Right -15 T2B -Max Row Calories Mobility: -2 min foam roll lats-t-spine -2 min foam roller snow angel stretch

Wednesday-190529

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time -50/40 cal airbike -30 Alternating Front Rack Lunges (135/95) -30 Shoulder to Overhead Mobility: -2 min banded hamstring stretch -2 min barbell trap smash

Tuesday-190528

Warmup: 500m row, then- movement prep with Coach 1 Deadlift every 30 sec for 12 min (25 total reps, add weight from last time if possible)3 sets- 60 sec weighted plank, 100 foot farmers carry- heaviest possible, rest 3 min Mobility: -2 min modified pigeon pose -2 min lacrosse ball…

Monday-190527

Today's Schedule: Doors Open at 630am, Uncoached Murph at 7am Group Class at 9am Cheers and beers immediately following- BYOB Warmup: 2 min airbike or 500m row then- movement prep with Coach Conditioning: "Murph" -1 Mile Run -100 Pullups -200 Pushups -300 Squats -1 Mile Run In memory of Navy…

Saturday-190525

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 500m row, then- movement prep with Coach Conditioning: 3x500m Row Sprint, rest 3:00 between sets Mobility: -Group Cool Down Stretch
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