Friday-200124

Warmup: 500m Row, then- movement prep with Coach Conditioning: For Time -100 Double Unders -10 Clean and Jerks (135/95) -70 Double Unders -7 Clean and Jerks (185/115) -50 Double Unders -5 Clean and Jerks (225/155) Mobility: -2 min lacrosse ball plantar fascia -2 min barbell trap smash

Thursday-200123

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Heel Elevated Split Squat- 5 sets of 3 each leg with 3 second eccentric on all reps, rest 2-3 min3 sets- 6 Barbell Bent Over Row with 3 sec eccentric, 60 second weighted plank- heaviest possible, rest 2-3…

Tuesday-200121

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 10 min Alternating EMOM -Even Min: 1-3 Unbroken Bar Muscleups -Odd Min: 1 Box Jump, climbing in height 2. 7 min Amrap: 1 Bar Muscleup, 1 Box Jump (30/24), 2/2, 3/3, etc... Mobility: -2 min barbell calf smash…

Monday-200120

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Every 2 min x 5 sets- 1 Snatch+3 OHS with 3 sec eccentric 3 sets- 3 Shoulder Press with 3 sec eccentric, 10 DB RDL with 3 sec eccentric, rest 2-3 min Mobility: -2 min barbell trap smash…

Saturday-200118

Today’s Schedule: 8-9am Open Gym 9am Group Class ***For those of you playing in the ping pong tournament- please arrive by 150pm and we will get rolling at 2pm. Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: For Time -100 Pullups -100 Pushups -100 Box…

Friday-200117

Warmup: 500m Row, then- movement prep with Coach Conditioning: 20 min EMOM -Min 1: 2 Cleans with 3 sec pause in catch, climbing -Min 2: Single Leg Triple Jump, each side -Min 3: Max Chin-up Hold -Min 4: Rest Mobility: -2 min foam roll lats/t-spine -2 min barbell calf smash

Thursday-200116

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 10 min to est Max Turkish Get up each side4 Rounds for time- 40 Foot Bear Crawl with KB Push (70/53), 40 Foot Walking Lunge with KB held at side (alternate hands every 20 feet) Mobility: -2 min…

Wednesday-200115

Warmup: 30 cal row, then- movement prep with Coach Conditioning: With a continuous 12 min clock -4 min Max Cal Row -4 min Max Double Unders -4 min Max Ring Muscleups Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Tuesday-200114

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Back Squat- 5 sets of 4 with 3 sec pause at bottom of first 2 reps, rest 2 min3 Sets- 4 Push Press with 3 sec pause at top of each rep, 7 Heel Elevated Bulgarian Split Squats…
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