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WEDNESDAY 170920

Warm-up: Individual… Row 2 minutes Crossover Symmetry Banded Lat/Shoulders Group… Lax to pec/traps Banded Shoulders 15 Dislocates Ostrich Walk Down Crab Walk Back Review the Push Press   Strength and Skill: Push Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3…

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TUESDAY 170919

Warm-up: Individual… Bike 2 minutes Crossover Symmetry 15 Banded Good Mornings Group… 15 Dislocates 15 Good Mornings Bear Crawl Down Zombie walks back Twisting Lunges Down Broad Jump + 3 squats Back Review Hang Snatch   Strength and Skill: Every 90 seconds, for 18 minutes…

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MONDAY 170918

Warm-up: Individual… Row 500m Crossover Symmetry 10 Good Mornings Group… 15 Leg Swings Pigeon Stretch each side 20 Jumping Spidermans 10 Scorpion Pec stretch 15 Squats Review Squat and Row   Strength and Skill: Three sets of: Back Squat x 6-8 reps @ 3 sec…

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Post-workout cooling down: The Why and the How

So many times, I see people finish a training session and race out the door, their body still sweating, the heart rate still up, and sometimes hobbling or wobbly-legged still from the workout. I get it, sometimes you’re in a rush and have to get…

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SATURDAY 170916

Warm-up: Individual… Bike or Row 2 minutes 15 Leg Swings 10 Good Mornings Group… 200m Jog 15 Waiters Bows 3 movements in 3 minutes -Squats -Situps -Jumping Jacks Review the workout and prep movements…   Fitness: In teams of three, complete the following for time:…

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FRIDAY 170915

Warm-up: Individual… Row 500m Crossover Symmetry 15 Good Mornings Group… 10 Leg Swings 10 Single leg bent over toe touches alternating 10 Dislocates 10 Matrix turns Straight leg bear crawl down High Knees Back Review the Deadlift   Strength and Skill: Four sets of: Deadlift…

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8 signs that you might be uncoachable

I would think most people want to be described as “coachable,” or “a pleasure to work with.” Some people, though, have a hard time abandoning how they want to do things for the sake putting their faith in a coach’s hands. Why? Because it’s hard…

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THURSDAY 170914

Warm-up: Individual… Bike or Row Crossover Symmetry 15 Dislocates Group…. 10 Arm Circles Bear Crawl Down High Knees Back Crab Walk Down Butt Kickers Back 10 Push ups Review the Press   Strength and Skill: Shoulder Press @ 2 sec descend * Set 1 –…

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WEDNESDAY 170913

Warm-up: Individual… Row or Bike 2 minutes 15 Dislocates Pigeon Stretch each side Group…. Kneeling forearm stretch Downward Dog Pose Upward Dog Pose Cat and Cow Stretches 10 Jumping Spidermans 10 Squats Review the clean positions   Strength and Skill: Six sets of: Hang Clean…

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