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SATURDAY 161231

Warm-up: Individual… Assault Bike 2 Minutes 15 Hollow Rocks 10 Yoga Push ups Group… 200m Jog 10 Slow Squats Partner Lava game   Fitness and Performance: In teams of two, partners alternate tasks to complete 10 rounds of: 10 Pull-Ups 10 Burpee Box Jump Overs…

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FRIDAY 161230

Warm-up: Individual… Row 500m 10 Yoga Push ups 15 Leg Swings Group…. Inch Worms Down + Push up Hurdle Steps Back 10 Over Unders 15 Hollow Rocks   Strength and Skill: Five sets of: Deadlift x 3-4 reps @ 2 sec descend (let the barbell…

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THURSDAY 161229

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 10 Dive Bomber Push ups Group…. LAX to pecs 10 Scap Push ups Bear Crawl Down Crab Walk Back   Strength: Five sets of: Bench Press x 2.2.2.2 (rest 10 seconds between doubles) Rest 20 seconds Dynamic…

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WEDNESDAY 161228

Warm-up: Individual… Row 500m Crossover Symmetry 15 Hollow Rocks Group…. LAX to shoulder/pecs Banded Lat Stretch 200m jog Bear Crawl Down Broad Jump + 3 squats back   Fitness: Four sets of: Back Squat x 8 reps @ 3 sec descend Rest 60 seconds Supinated-Grip…

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TUESDAY 161227

Warm-up: Individual… Row 500m 15 Hollow Rocks 10 Yoga Push ups Group… 10 Matrix Turns each way 20 Good Mornings Samson Lunges Down Zombie walks Back   Strength and Skill: Four sets of: Split Stance Romanian Deadlift x 6-8 reps each leg @ 4 sec…

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MONDAY 161226

Warm-up: Move around to warm up the body (row, bike run) 10 Matrix turns 20 Banded Good mornings Spiderman Crawls 15 Squats Inch worms   Strength: Take 15 minutes to build to a heavy-ish Power Clean   Fitness: Complete as many rounds and reps as…

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SATURDAY 161224

Warm-up: Individual… Assault bike or Row 2 minutes Crossover Symmetry 15 Shoulder Dislocates Group… 200m Run 10 Yoga Push ups Warm up movements   Performance and Fitness: “12 Days of Christmas” For time (perform the movements to the tune of “12 Days of Christmas”): 1…

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FRIDAY 161223

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Squats Group…. Partner Leap Frog Down and Back Inch Worms Down High Knees Back   On the Twelfth day of Christmas our coaches gave to us….Push Press….get ready to press it out! 15 minutes to build up…

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THURSDAY 161222

Warm-up: Individual… Row 500m Crossover Symmetry 10 Scap Push ups Group…. LAX to pecs Bear Crawl Down Crab Walk Back   On the Eleventh day of Christmas our coaches gave to us….Bench Press….get ready to get your globo gym on! 15 minutes to build up to…

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