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FRIDAY 170401

Warm-up: Individual… Row 500m Crossover Symmetry 15 Hollow Rocks Group…. 20 Banded Good Mornings 200m Jog 10 Inch Worm Push ups 10 Bird Dogs Zombie DL setup review   Fitness: In teams of two, complete five rounds for time of: Run 400 Meters (partners must…

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FRIDAY 170331

Warm-up: Individual…. Assault Bike 2 minutes Crossover Symmetry 15 Dislocates Group…. LAX to Plantar (test/retest) 10 Dive Bomber Push ups 10 Scap Pullups 5 Strict Pullups Press Review   Strength and Skill: Four sets of: Shoulder Press x 2-3 reps Rest 1 minutes Weighted Pull-Up…

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THURSDAY 170330

Warm-up: Individual…. Row 500m Crossover Symmetry 15 Squats Group… 200m Jog 12 Matrix Turns 12 Scorpions 15 Medium KB Swings Review Rowing Technique   Fitness: Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row or Bike 35/30 Calories 15 Kettlebell…

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WEDNESDAY 170329

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Leg Swings Group… Samson Lunges with Band 15 Waiter Bows 20 Banded Hamstring Curls 15 Squats   Fitness: Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters 12 Burpees 20 Walking Lunges…

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TUESDAY 170328

Warm-up: Individual… Row 500m Crossover Symmetry 10 Yoga Push ups Group…. 15 Dislocates Bear Crawl Down Crab Walk Back Bench Press Review   Skill and Strength: Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps @ 2 sec descend (all loads…

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MONDAY 170327

Warm-up: Individual… Assault Bike 2 Minutes Crossover Symmetry 15 Hollow Rocks Group…. 15 Dislocates 15 Good Mornings Spiderman Crawl Down Zombie Walks Back Review Squats   Strength and Skill: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @…

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SATURDAY 170325

Warm-up: Individual…. Assault Bike Crossover Symmetry 15 Leg Swings Group…. 200m Jog 20 Waiters Bows 20 Bird Dogs Power Snatch Review   Fitness: Teams of 3: 5 Rounds: 800m Run 90 Calorie Bike 30 1-Arm Dumbbell Snatch Alternating   Performance: Teams of 3: 5 Rounds: 800m…

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FRIDAY 170324

Warm-up: Individual… Row 500m Crossover Symmetry Skip Rope 2 minutes Group… 15 Dislocates 8 Inch Worm Push Ups 15 Squats Thruster Review   Fitness and Performance: RX: 10 rounds for time of: 9 thrusters, 95/65 lb. 35 double-unders   Scaled: 10 rounds for time of:…

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