Monday-150914

Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, pvc passes, Barbell Warmup with Coach Conditioning AMRAP 15: 5 Power Cleans, 155/105 5 Barbell Burpees WL: 5x1 Snatch Balance- climbing, rest 2 min Mobility: -2 min hip capsule internal rotation each side -2 min barbell…

Saturday-150912

Today's Schedule: 930am- Group Class 1030am-Noon: Open Gym Warmup: 20 step lateral walk, 20 hip extensions, 10 band pull Aparts, 20 glute bridges, 20 wallballs with 2 sec pause @ bottom (12/10) Conditioning EMOMx20 4 rounds of: :45 on/:15 off 1. Max reps of Thruster 95/65 2. Max reps of…

Friday-150911

Warmup: 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Movement Prep with Coach Conditioning: “Always Remembered” Teams of 2 (1 athlete works at a time) 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (155/105) 2977 Meter Row “Cash-Out” 2001 -year 4 -…

150910

Warmup: 3 sets: 10 band pull Aparts, 10 Pushups, 10 Zombie Walk, 30 second static hanging hold WL: Strict Press- 15 min to est 1RM Conditioning: For Time -15 Deadlifts (275/185) -50/40/30/20/10 reps of- double Unders, Abmat Situps -15 Deadlifts Mobility: -2 min banded hamstring stretch each side -2 min…

Wednesday-150909

Warmup: 20 step lateral walk, 20 reverse hypers, 20 step monster walk, 20 glute bridges, 10 ankle stretch each side Strength Work up to a heavy 3-rep Back Squat Conditioning AMRAP 10: 10 Power Snatch, 95/65 15 Calorie Row Mobility -2 min hip capsule external rotstion stretch each side -2…

Tuesday-150908

Warmup: 40 jump rope, 20 hip extensions, 40 jump rope, 10 ankle stretch, 20 Russian swings WL: 5x5 unbroken Power clean, climbing. The rule today is you can't move your feet. Conditioning- 4 Rounds: 15 BJ (40/30) 400 Meter Run Mobility: -2 min box ankle stretch each side -2 min barbell…

Saturday-150905

Labor Day Weekend Schedule: -Saturday: 930am Group Class, 1030-Noon Open Gym -Sunday: Gym Closed, NO Open Gym -Monday: 9am Group Class, 10am-Noon Open Gym Warmup: 40 Jump Rope, 30 second static hanging hold, 20 hip extensions , 30 sec hollow hold, 30 second arch hold, 20 glute bridges, 10 hollow…
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