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SATURDAY 161001

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Squats Group… 200m Jog LAX to Pecs/Traps Bunny Hops Down Samson Lunges Back Spiderman Crawl Down Butt Kickers Back   Fitness and Performance: In teams of two, with only one partner working at any time, complete…

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FRIDAY 160930

Warm-up: Individual… Skip rope for 2 minutes Accumulate 30 KB Swings Pigeon Stretch each side Group… Run 200m 10 Dive Bomber Push Ups Bear Crawl Down Crab Walk Back   Fitness: Four sets of: Seesaw Press x 8-10 reps each arm Rest 30 seconds Dumbbell…

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THURSDAY 160929

Warm-up: Individual… Row 500m Crossover Symmetry 15 Yoga Push ups Group… Samson Lunges Down Duck Walks Back 200m Jog Skipping High Knees Down Bunny Hops Back   Fitness: Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters…

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WEDNESDAY 160928

Warm-up: Individual… Run 200m 15 High Box Step ups 15 Squats Group… High Knees Down Broad Jumps + 5 Squats Back Spiderman Crawl Down Butt Kickers Back   Fitness: Three sets of: Back Squat x 8-10 reps @ 3 sec descend Rest 30 seconds Dumbbell External…

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TUESDAY 160927

Warm-up: Individual… Row 500m Crossover Symmetry 15 Hollow Rocks Group… Medium weight farmers carry down 5 Burpees Farmers carry back Zombie walks down Bear Crawl back     Fitness: Three sets of: Supine Ring Row x 10-12 reps @ 2 sec descend Rest 45 seconds…

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MONDAY 160926

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 20 Banded Good mornings Group… 200m Jog Inch Worms Down High Knees back Bear Crawl Down Butt Kickers Back   Fitness: Three sets of work completed in 16 minutes: Romanian Deadlift x 6-8 reps @ 3 sec…

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SATURDAY 160924

Warm-up: Individual… Run 400m 10 Yoga Push ups 15 Squats Group… “Roxanne” Burpees   Fitness: In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs 9 Kettlebell Goblet Squats   Performance:…

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FRIDAY 160923

Warm-up: Individual… Row 2 Minutes Crossover Symmetry 8 Burpee Pullups Group… Barbell Warm-up   Fitness: Four sets of: Romanian Deadlift x 6-8 reps @ 3 sec descend Rest 45 seconds Single Arm Dumbbell Press x 8-10 reps each arm Rest 45 seconds Hollow Body Hold…

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THURSDAY 160922

Warm-up: Individual… Run 200m Crossover Symmetry 10 Yoga Push ups Group… 2 minute Row Bear Crawl Down and Back   Fitness and Performance: Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-Ups **Total…

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WEDNESDAY 160921

Warm-up: Individual… Assault Bike 2 minutes Pigeon Stretch each side 10 Yoga Push ups Group… 200m Jog Samson Lunges Down Inch Worms Back 15 Jumping Squats   Fitness: Three sets of: Back Squat x 8-10 reps @ 3 sec descend Rest 60 seconds Kettlebell Swings…

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