Week of May 19-25

Sunday, May 19, 2019 7 AM Mindful Lifting, Wire Pink Flag 8 AM Conditioning Class Monday, May 20, 2019 Warmup (10 min): Squat Therapy Strength/Skill (20 min): Squat 5×5 @50-65% max *Level 1 5×5 Between Sets:  1) Prowler Walk (180/140) 2) Plank :45-:60...

Week of May 12-18

Sunday, May 12, 2019 7 AM Mindful Lifting, Joni Mitchell Blue 8 AM Conditioning Class Monday, May 13, 2019 Warmup (10 min): Simple Seven x 2 Skill Work (10 min): Squat Clean PVC then DBs and Light BBs Conditioning (20 min): “Corrie” 21 Squat Cleans (135/95)...

Week of May 5-11

Sunday, May 5, 2019 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning Warmup (15 min): Dynamic then Simple Seven Skill Work (20 min): Split Jerk, Technique & Ascending Singles Conditioning (25 min): “Cindy” 20 min AMRAP 5 Pullups *Sub Ring...
Week of April 28-May 4

Week of April 28-May 4

Sunday, April 28, 2019 7 AM Mindful Lifting, John Coltrane A Love Supreme 8 AM Conditioning Class Monday, April 29, 2019 Warmup (10 min):Skills and Drills 1) PVC Overhead Squat–5 min practice 2) 3×10 Gliute Bridges, Fire Hydrants/side, Goblet Squats...

Week of April 21-27

Monday, April 22, 2019 Warmup (10 min): Coach-Led Neural/Mobility Warmup 10 Neck Circles in each direction 10 Shoulder Rolls Forward and Backward 10 Arm Circles in Each Direction 10 Unweighted Goodmornings (Chest Up, Hips Back) 10 Air Squats 10 Broken Tables/Side 10...

Week of April 14-20

Sunday, April 14, 2019 7 AM Mindful Lifting, Coach’s Choice!!! 8 AM Conditioning Class 1) 5 min mini-Cindy warmup (5 pullups/ring rows, 10 pushups. 15 squats) 2) 25 min Split Jerk practice and then 7 sets of 2 ascending weight to moderately heavy 3) 20 min...