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…

Monday-200113

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: Teams of 2- 22 min Amrap -1600m Shuttle Run (8x200m Increments Alternating between each partner) -80 Hang Power Snatch (75/55) -20 Rope Climbs Mobility: -2 min barbell trap smash -2 min barbell calf smash

Saturday-200111

Today’s Schedule: 830-930am Open gym 930am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Filthy 50”- For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50…

Friday-200109

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 12 min Amrap -8 Front Rack DB Lunges (50’s/35’s) -12 T2B Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes

Thursday-200109

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Shoulder Press- 5 sets of 5 with 3 sec pause at top, rest 2-3 min3 sets- Max Ring Dips with 3 sec pause at top of each rep, 20 rear delt flys, rest 2-3 min Mobility: -2 min…

Wednesday-200108

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 4 Rounds- 3 min on/3 min off Round 1- 20/15 cal Airbike, 15 Hang Power Cleans (135/95), Max Double Unders Round 2- 20/15 cal Airbike, 12 Hang Power Cleans (165/115), Max Double Unders Round 3- 20/15 cal Airbike, 9 Hang…

Tuesday-200107

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Nancy”- 5 Rounds for time -400m Run -15 OHS (95/65) Mobility: -2 min barbell trap smash -2 min barbell quad smash

Monday-200106

***Reminder- today is Bring a Friend Day! All classes are open to the public. Invite your friends and let’s get fit together! Warmup: 500m Row, then- movement prep with Coach 4x5 Deadlift with 3 sec pause @ top of each rep climbing, rest 2 min after each partner has completed…
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