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FRIDAY 170901

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Back Extensions on GHD Group… 15 Dislocates 10 Good Mornings 10 Trunk twists Bunny Hops Down Broad jump burpees Back 10 Yoga Push ups Review Push Press   Strength and Skill: Five sets of: Push Press x…

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Chicken or the Egg on Happiness?

Happiness: Something we all would like to have a lot of in out lives. But the reality for many is that happiness is a fleeting emotion, something more often chased than found and kept. It’s a bit like the old chicken and egg argument: What…

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THURSDAY 170831

Warm-up: Individual… Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… High Knees Down Bear Crawl Back 10 Ring Rows 10 Push ups Twisting Lunges Down Butt Kickers Back   Strength and Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @…

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WEDNESDAY 170830

Warm-up: Individual… Bike 2 minutes 15 Leg Swings 15 Good Mornings Group… Samson Lunges Down Ostrich Walks Back 10 Trunk Twists 5 Burpees Zombie Walks Down High Knees Back Review Deadlift   Strength and Skill: Four sets of: Deadlift x 4-6 reps Rest 20 seconds…

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TUESDAY 170829

Warm-up: Individual… Row 500m Crossover Symmetry 10 High Box Step ups Group… 200m Jog 3 movements in 3 minutes Hollow Rocks Push Ups Squats Butt Kickers Down Zombie Walks Back Review and warm up movements   Fitness: In teams of two, partners alternate rounds to…

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Meal Prep Tips for you Lazy Folks

I have talked to a handful of dietitians and nutritionists and asked them one simple question: What’s the biggest reason you think your clients don’t consistently eat well? In not so many words, they all had the same answer: Laziness! “I don’t have time,” “I…

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MONDAY 170828

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Waiters Bows Group… 200m Jog 15 Dislocates 15 Good Mornings Bear Crawl Down Zombie Walk Back 10 Squats Review the Clean and Jerk   Strength and Skill: Take 20 minutes to find today’s 1-RM Clean & Jerk…

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SATURDAY 170826

Warm-up: Individual… row or bike crossover symmetry 15 good mornings Group… 200m jog 3 movements in 3 minutes… Situps Squats Push ups   Fitness: In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings 200 Dumbbell Push…

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FRIDAY 170825

Warm-up: Individual… Run 200m 20 Banded Good mornings 10 Dislocates Group… High Knees Down Butt Kickers Back Run down 3 Burpees Run back 10 Pushups Review and get going…   Fitness and Performance: Every 8 minutes, for 40 minutes (5 sets) for times: Row 500…

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