• Saturday, 12.04.21

    No classes today as we are hosting our Internal Frosty Flourisher Team Comp!

  • Friday, 12.03.21
    Coach is ready for the Frosty Flourisher!

    No classes Saturday, as we will be hosting our Internal Frosty Flourisher event. We still need some help with judging volunteering so please let us know if you can help.

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    OPEN FRIDAY : meaning you have options ☺️

    many options today, leading into tomorrows events.

    MONO: folks looking to flush out for competition tomorrow
    10 min bike @90%
    10 min :30 @80%/:30 @50%
    10 min cool down

    Weightlifting Options:

    A. Snatch
    3 x 3 @77%
    3 x 2 @80%
    5 singles 80-90
    B. Back Squat 3RM @31X1

    Conditioning:

    For time: (not if participating tomorrow)
    20 Devils Press 50/35
    20 Ring Muscle ups / bar / burpee c2b
    20 DB Box step overs 50/35’s over 24/20”
    40/30 cal bike

    Flourisher Prep: prep day for those participating tomorrow

    A. Warmup with coach

    B. Emom x 10

    Min1: 15/12 cal row

    Min 2: 5 bbjo + 5 goblet squats

    C. Power clean + push jerk to 80% x 5 singles

    D. Back squat. : heavy double in 12 min

  • Thursday. 12.02.21

    Frosty Flourisher is coming !

    Interested in last minute signups? Shoot us a message.

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    Team

    A. AMRAP 12

    3 rope climbs

    30 cal row

    30 kb swings 70/53

    6 Rds alt Cindy

    B. Thruster : 1RM

  • Wed, 12.01.21


    WLW IS HERE!

    A. Squat clean + Push Press + hang squat clean + push jerk + tng squat clean + jerk

    Max in 18 ish min

    B1. Close grip Bench Press

    6-6-6-6-6

    B2. HEAVY DB or KB single arm row x 12 each side

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    POST CLASS

    Row Repeats:
    500m x 7; rest 2:00. (-1) off last weeks splits

    BECOMPLETE:

    1. Front Rack weighted step ups (lateral) 6/ each side x 4 sets (controlled temp on way down each rep)
    2. banded Tricep extension 4 x 20 light band
    3. Plank Hold 3 x 1 min
    4. KB Windmill 4 sets of 5-6 each side
    5. KB Front Rack Wall sit hold :30-:45 x 5 sets; superset with Longer HS holds
    6. 10 min of Thoracic mobility through twists and mashing
    7. Crossover symmetry
  • Tuesday, 11.30.22
    #teammatetuesday


    A1. Power Clean 5RM
    A2. Seated Box jump x 2-3
    X 5-6 heavy working sets to establish

    *16 min


    B. 3-4 rds


    5 devils press 50/35’s


    10 bbjo 24/20

    20 ghd sit-ups

    40 double unders

    Rest :30, then :45 then :60 if completing 4 rds

    *modify ghd volume accordingly!

    ///

    Post class:
    A. Seated DB Arnold Press x 8-10 reps x 4 sets
    B. 5 rds ,
    10 scap pushups
    10 hang scap squeezes
    10 inverted scap squeezes
    10 seated db bent over rows
    C. Bike Sprints
    :45 Sprint x 5 ; rest 2:45

    BECOMPLETE:

    1. Strict C2b 5 x 5
    2. Banded Tricep Extensions 3 x 20
    3. DB Seated OVerhead Tri Ext 4 x 10
    4. DB Bent over rear fly’s 3 x 15
    5. Banded Chest Fly’s / DB Flys. 4 x 10
    6. Seated Calf raises 3 x 15
    7. Crossover symmetry
  • Monday, 11.29.21
    Monday … eyes forward!

    A. Afap

    500m row

    50 wall balls

    500m row

    50 wall balls

    500m row

    *15 min cap

    *heavy wall balls – option for upscale

    *modify to 250/25/250/250/250 (option)

    B. Muscle Snatch – climb go heavy 4 rep

    – speed through middle = focus. NOT TNG

    ///

    Post class:

    BECOMPLETE:

    1. Bent over row 4 x 10
    2. DB front raise 4 x 10-12
    3. Russian twist ball 3×20
    4. DB shrugs 3 x 20
    5. Banded side steps 4 x 30’ each direction
    6. Banded or weighted hamstring curls 3 x 15 each side
    7. Db hammer curl. 3 x 15
    8. Crossover symmetry protocol

    +

    Bike

    10 min of :35 hard / :25 easy
    5 min hard + 5 min easy