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SATURDAY 170701

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 10 Yoga Push ups Group… 200m Jog 15 Dislocates 15 Trunk twists Samson Lunges Down Bear Crawl Back   Performance and Fitness: In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (95/65…

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FRIDAY 170630

Warm-up: Individual… Skip Rope 2 minutes for practice Crossover Symmetry 15 Banded Good Mornings Group… Butt Kickers Down Side Lunges Back Broad Jumps plus 2 Squats Down High Knees Back 10 Jumping Spiders   Strength and Skill: Four sets of: Bulgarian Split Squat x 4-6…

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THURSDAY 170629

Warm-up: Individual… Assault Bike 2 minutes 15 Dislocates 15 Trunk Twists Group… Jog 200m 15 Good Mornings 15 Leg Swings 15 Squats 15 Hollow Rocks 15 Supermans Kipping Review   Skill: Spend 12 Minutes on Kipping Skill Work…. Pull-ups Toes to Bar Muscle Ups Etc……

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WEDNESDAY 170628

Warm-up: Individual… Row 500m 15 Leg Swings 15 Back Extensions on the GHD Group…. 15 Good mornings 15 Trunk twists 15 Matrix Turns Ostrich Walks down High Knees Back Deadlift Review   Strength and Skill: Deadlift * Set 1 – 50% of possible 3-RM x…

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GUEST BLOG: “Show up” with Intention

What would happen (and I’m sure I’m not the only one that’s experienced this) if you decided to start a diet next week but between now and then you did absolutely nothing to prepare for it? You didn’t go grocery shopping, you didn’t prep your...

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TUESDAY 170627

Warm-up: Individual… Skip Rope for 2 minutes Crossover Symmetry 10 Scorpions Group… 15 Goat Baggers with KB Inch Worm to spiderman 10 reps 15 Squats Clean Review   Strength and Skill: Five sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee –…

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MONDAY 170626

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… LAX to Pecs 20 Arm circles Downward Dog Pose 30 sec Child Pose 30 sec 10 Yoga Push Ups Bench Press Review   Strength and Skill: Five sets of: Bench Press x 4-6…

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