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SATURDAY 170930

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Scorpions Group… 200m Jog 20 Waiters Bows Samson Lunges Down Zombie Walks Back 10 Jumping Spiders Bunny Hops Down Butt Kickers Back Review movements   Fitness: For time…. 125 Single-unders 60 Wallballs 45 KettleBells Swings 30 Burpee…

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FRIDAY 170929

Warm-up: Individual… Skip Rope 2 minutes 10 Hollow Rocks 15 Dislocates Group… Ostrich Walks Down Samson Lunges Back 10 Trunk Twists 5 Inch Worm Push ups in place Butt Kickers Down Zombie Walks Back Review the Deadlift and HSPU   Strength and Skill: Four sets…

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THURSDAY 170928

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Banded Good Mornings Group… 200m Jog 10 Bird Dogs 10 Scorpions 15 Dislocates 10 PVC OH Squats Review the Clean and Jerk Positions   Strength and Skill: Take 15 minutes to build to today’s 1-RM Clean &…

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WEDNESDAY 170927

Warm-up: Individual… Row or Bike Crossover Symmetry Skip rope 2 minutes Group… High Knees Down Bunny Hops back Ostrich Walk Down Butt Kickers Back Review Rowing technique   Skill Work: Take 8 minutes to practice on goat work while setting up for the workout…. Muscle…

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TUESDAY 170926

Warm-up: Individual… Row or Bike Pigeon Stretch 15 Leg Swings Group… 200m Jog Downward Dog Upward Dog 10 Jumping Spidermans 15 Squats Review Back Squat   Strength and Skill: Four sets of: Back Squat x 4-6 reps Rest 2 minutes Take 15 minutes to complete….

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Overcoming your teenage thigh gap trauma

If you’re a woman who grew up in the 1980s and 1990s, you might still experience mild PTSD when you think about thigh gap. Like when you look back to your teenage years—to the unfortunate period of time when you would have done anything to…

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MONDAY 170925

Warm-up: Individual… Bike 2 minutes Crossover Symmetry Banded Shoulders Group… 15 Dislocates 15 Good Mornings Bear Crawl Down High Knees Back Crab Walk Down Butt Kickers Back Review Toes to Bar for skill work   Strength and Skill: Four sets of: Shoulder Press x 5…

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SATURDAY 170923

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Squats Group… 200m Jog 10 Trunk twists 15 Waiters Bows 10 Jumping Spiders 10 Hollow Rocks 10 in place Samson Lunges Review the movements and warm them up…. Fitness: For time: 10 L-Seated Presses Heavy Kettlebell Swings,…

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FRIDAY 170922

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Dislocates Group… 200m Jog Inch Worms Down High Knees Back 15 Waiters Bows 5 Burpees Review Rowing and movements…..get going.   Fitness and Performance: Perform 4 sets against a 5-minute running clock, for max reps of: Row 500…

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