Friday

Group Warm Up: (10 Min) The Complete the Following: 3x Roll Mid Thoracic Roll IT Bands & Glutes 10 Old Man Stretches 10 Spiderman Lunges 10 OHS Strength: Deadlift 3x @ 70% 3x @80% 3x+ @ 90% Accessory: (After meton) Sled Pulls 3x ME as fast as you can until you burn out then rest[…]

Thursday

Warm Up: Group Warm Up – 5-10min Mobility: Bullet Proof Shoulders https://youtu.be/ACAz6HFj1xE Strength: Shoulder Press 3x @ 70% 3x @80% 3x+ @ 90% Accessory: Sotts Press 3×5 Metcon: 11 min emom 10 push press 75/55 12 jumping lunges (total)

Wednesday

Warm Up: 500m Row or 20 Cal Bike 10 GHD Sit Ups 10 GHD Back Extensions 10 Hip Extensions 10 Ring Dips/Push Ups 10 Strict Pull Ups 10 PVC Pipe Pass Thru 10 OHS :30 Sec Samson Stretch Accessory:  3 x 8 One Arm Row on Bench Strength:  Jerk 2-2-2-2-2 (Find your 2 Rep Max)[…]

Monday

Warm Up: 200 Double Unders or 2 Min Double Under Practice 4 Rounds :15 Jumping Jacks :15 Squats :15 Groiners :15 Planks Mobility:  Shoulder Mobility Shoulder Band Resistance: 10-20 https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view Rotator Cuff Band Resistance: 10-20 https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view Strength:  Bench 3x @ 70% 3x @80% 3x+ @ 90% Metcon:  20 Burpee Buy In (Happy Birthday Martha Duncan)[…]