Tuesday-200204

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est 1RM Back Squat3 Sets- Max Unbroken Strict Pullups, 8 Partner Hamstring Curls, Rest 3 min Mobility: -2 min barbell quad smash -2 min couch stretch

Monday-200203

Reminder- today is Bring a Friend Day and ALL classes are open to the public!!! Warmup: 30 calorie Row, then- movement prep with Coach Conditioning: 15 min Amrap, Teams of 2 -100/80 calorie Row -100 Pushups -100 Box Jumps *1 partner working at a time. Mobility: -2 min lacrosse ball…

Saturday-200201

Today’s Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 20 min Amrap- -1 D-Ball Over Shoulder (150/100), 1 Round of Cindy -2 D-Ball Over Shoulder, 1 Round of Cindy -3 D-Ball Over Shoulder, 1 Round of Cindy Etc...…

Friday-200131

Warmup: 500m Row, then- movement prep with Coach Conditioning: 20 min EMOM -Min 1: 2 Deadlifts with 3 sec eccentric -Min 2: 1 each side- Depth Drop+Vertical Jump+Broad Jump with single leg catch -Min 3: 2RM Weighted Chin-up with 3 sec eccentric -Min 4: Rest Mobility: -2 min banded hamstring…

Wednesday-200129

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “G.I. Jane” -100 Burpee Pullups For Time *12 min cap. Mobility: -2 min foam roll lats/t-spine -2 min min lacrosse ball pecs

Tuesday-200128

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Front Squat- 5 sets of 2 with 3 sec eccentric- climbing, rest 2 min 3 sets- 2 Push Press with 3 sec eccentric, 6 Partner Hamstring Curls, Rest 2-3 min Mobility: -2 min couch stretch -2 min barbell…

Monday-200127

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For time -60/50 calorie Airbike -40 Alternating KB Lunges (53/35) -20 Snatches (135/95) Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Saturday-200125

Today’s Schedule: 8-9am Open Gym 9am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: Tabata- :20 work/:10 rest x 8 Rounds for total reps -Airbike Calories -Pushups -Split Jumps -T2B Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs
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