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MONDAY 080116

Warm-up: Run or Row Crossover Symmetry 20 Banded Good Mornings 20 Banded Lateral Steps Inch Worm Down Samson Lunges Back 15 Hollow Rocks 10 Pull Ups 10 Push ups 15 Squats   Fitness: Four sets of: Romanian Deadlift x 6-8 reps @ 3 sec descend…

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SATURDAY 160730

Warm-up: Run or Row Crossover Symmetry Spiderman Crawl Down Inch Worms Back Banded Shoulder/Lat Stretch 20 Banded Good Mornings 20 Banded Side steps 15 Hollow Rocks 15 Supermans   Fitness and Performance: Teams of 3: 50 – 40 – 30 – 20 – 10: Hang…

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FRIDAY 160729

Warm-up: Run or Row Bear Crawl Down Inch Worms Back Crossover Symmetry 15 Hollow Rocks 10 Scorpions 10 Yoga Push ups 2 Wall Walks Handstand Practice (holds/walks) 10 GHD Situps   Fitness and Performance: Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14:…

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THURSDAY 160728

Warm-up: Run 200m Bear Crawl Down Crab Walk Back Crossover Symmetry Run 200m 10 Dive Bomber Push ups 8 Strict Pullups 10 Burpees   Fitness and Performance: Strength: Three sets of: Bench Press x 4-6 reps @ 2 sec descend Rest 60-90 seconds Single Arm…

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WEDNESDAY 160727

Warm-up: Run or Row Skip rope for 1 minute Accumulate 20 KB Swings at a medium weight Crossover Symmetry 15 Hollow Rocks 20 Banded Good Mornings 20 Banded Side steps 10 Bird Dogs Inch Worms Down Samson Lunges Back Cobra Pose (30 seconds)   Fitness:…

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TUESDAY 160726

Warm-up: Run or Row Crossover Symmetry 10 Dive Bomber Push ups 15 Squats Bear Crawl Down Crab Walk back 10 Matrix Turns 10 Back Extensions on GHD 10 GHD Situps   Fitness and Performance: Complete as many rounds and reps as possible in 8 minutes…

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MONDAY 160725

Warm-up: Run or Row Crossover Symmetry 20 Banded Good Mornings 20 Banded Side Steps 15 Hollow Rocks 15 High Box Step Ups Spiderman Crawl Down Inch Worms Back 10 Pullups 10 Push ups   Fitness: Every minute, on the minute, for 20 minutes (5 sets…

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SATURDAY 160723

Warm-up: Run or Row Crossover Symmetry 20 Banded Good Mornings Banded Shoulder and Lat Stretch Bear Crawl Down Inch Worm Back 15 Squats 15 Matrix Turns 15 Dislocates Calf Stretch on Rig   Fitness & Performance: With a continuous running clock, perform the following: 0:00…

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FRIDAY 160722

Warm-up: Run or Row Crossover Symmetry Banded Hip Distraction 15 High Box Step ups Inch Worms Down Spiderman Crawl Back 10 Pullups 10 Yoga Push ups 20 Accumulate KB Swings   Fitness: Three sets of: Overhead Squat x 4-6 reps @ 3211 Rest 60 seconds…

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THURSDAY 160721

Warm-up: Run or Row Crossover Symmetry 15 Hollow Rocks 15 Supermans Bear Crawl Down Crab Walk Back 15 Matrix Turns 15 High Box Step ups 5 Burpee Broad Jumps 15 Squats   Fitness: Four sets of: Bent-Over Barbell Row x 6-8 reps @ 2 sec…

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