Wednesday and Thursday, February 15 & 16, 2017

Warmup (5 min): Dynamic Soft Tissue/Shoulder Mobility (10 min): 1) Roll Out Upper Back & Lats 2) Accumulate 50 band pullaparts 3) Accumulate 1 or 2 spider crawls w/slingshot (video here) Strength/Assistance (20 min): 6 rounds of Bench/Push/Press 50% x 5 warmup...

Monday and Tuesday, February 13 and 14, 2017

Warmup (10 min): Row 500m or Bike 2 min, Simple Seven x 1, Row 500m or Bike 2 min Strength 1 (20 min): Squat 50% x 5, 10-15 double DB rows 60-65% x 5, 10-15 double DB rows 60-65% x 5, 10-15 double DB rows 60-65% x 5, 10-15 pushups 60-65% x 5, 10-15 pushups 60-65% x 5,...

Sunday, February 12, 2017

7 AM Mindful Lifting, The Smithereens, 11 8 AM CrossFit Sport Class 1) Warmup 21-15-9 empty bar thrusters, burpees 2) HAHAHAHAHAH That’s really actually your warmup 3) Seriously, it is. 4) Skill work (20 min): Split Snatch doubles from hang, working to easy...

Friday, February 10, 2017

Warmup (15 min): 3-5 rounds of Roll Out Upper Back, Hams, Quads, IT Bands (10 passes each) Row, Jumprope, or Bike 30-45 seconds Coach Demo (10 min): PVC Romanian Deadlift PVC Goodmorning Strength/Hypertrophy (20 min): 2-4 rounds of Goodmorning or RDL, 8-12 reps...

Wednesday, February 8, 2017

Warmup (10 min): Trainer’s Choice Strength Capacity Circuit (30 min): 4-6 rounds of 1. Bench/Press/Push Press 50-60% x 4-7 reps (leaving 2-3 reps in tank each set) 2. 10 box jumps, step down 2a. 12 single leg glute bridges/side 3. Band Pushdowns, 15 reps...