Tuesday-150728

Warmup: 20 step lateral walk, 40 Jump rope, 20 hip extensions, 40 Jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), Clean warmup with Coach- empty barbell WL: EMOMx15, 3 Rounds: Min 1 - 1 Squat Clean, 70% Min 2 - 1 Squat Clean, 75% Min 3 - 1…

Monday-150727

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes WL: Every 2:00 x 7 sets Power Snatch + Hang Squat Snatch + Squat Snatch Conditioning 21-15-9: Squat Snatch, 95/65 CTB Pull-Ups Mobility: -2 min banded shoulder stretch each side -2 min barbell quad…

Saturday-150725

Today's Schedule: 830am:Group Class 930am: Muscle Up Seminar 1030-Noon: Open Gym     Warmup: 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, barbell warmup with Coach Barbell Conditioning 5-4-3-2-1 Front Squat, 185/135 Push Jerk, 185/135 Conditioning In teams of 3: 7k Row Athletes change every 250m…

Friday-150724

Warmup: 500m row, then 2 Rounds of- 10 Box Jump Step Downs, 10 Hip Extensions, 10 90/90 Stretch WL: Deadlift- 10, 8, 6, 4, 2 Climbing Conditioning: For time 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 Wall Balls, 20/14 25 C2B 25 Box…

Thursday-150723

Warmup: 3 Rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks, 30 sec hanging static hold WL: Floor Press- 5 sets of 4 ascending to 4RM, rest 2 min Conditioning: 10 min AMRAP -10 Deadlifts (135/95), 10 T2B -10 Deadlifts (185/135), 10 T2B -10 Deadlifts (225/155), 10 T2B -10…

Wednesday-150722

Warmup: 20 step monster walk, 40 jump rope, 20 reverse hypers, 40 jump rope, 10 ankle stretch WL: Front Squat 5 sets of 3, rest 2 min Conditioning: EMOMx20 Min 1: 15/12 Cal Assault Bike Min 2: 10 Burpees Min 3: 200m Run Min 4: 50 Double Unders Mobility: -2 min…

Tuesday-150721

Warmup: 20 step lateral walk, 20 hip ext, 20 Pushups, 20 wallballs with 2 sec pause @ bottom (12/10), Clean warmup with Coach WL- EMOMx10: 3 Squat Cleans Conditioning 21 Thrusters, 95/65 21 KBS, 2-pood/1.5-pood 15 Thrusters, 95/65 15 KBS, 2-pood/1.5-pood 9 Thrusters, 95/65 9 KBS, 2-pood/1.5-pood Mobility: -2 min couch…

Monday-150720

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, pvc passes, snatch warmup with Coach WL: 15 min to work to a heavy single Snatch Conditioning: 3 Rounds for time 500m Row 12 Burpees 21 Box Jumps (24/20) Mobility: -2 min box ankle stretch each side…
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