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WEDNESDAY 171101

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… 10 Trunk Twists 15 Dislocates 3 movements in 3: squats push ups sit-ups Review movements and warm up     Fitness: Three sets for max reps of: 60 seconds of Goblet Squats 60 seconds…

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TUESDAY 171031

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 10 High Box step ups Group… Banded Hip Distraction Banded Partner sprints adding pace – 4 times 10 Jumping SPiders 10 Squats Review Back Squat and build to working weight     Strength and Skill: Four…

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MONDAY 171030

Warm-up: Individual… Bike 2 minutes Crossover Symmetry 10 Yoga Push ups Group… LAX to Pecs/Traps Banded Lats 15 Dislocates 10 Matrix Turns 5 Dive Bomber Push ups 10 Scorpions Review Bench Press then build to a working set   Strength and Skill: Five sets of:…

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SATURDAY 171028

Warm-up: Individual… Row or Run Crossover Symmetry 10 Dislocates Group… Bear Crawl Down Zombie Walks Back 10 Squats High knees Down Twisting lunges back 10 Push ups Ostrich Walks Down Butt Kickers Back 5 Burpees   Fitness: 5 Rounds of: 20 KB Swings 10 Dumbbell…

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FRIDAY 171027

Warm-up: Individual… Row 5oom 15 Leg Swings 10 Waiters Bows Group… 2oom Jog 6 Inch Worm Spidermans Samson Lunges Down High Knees Back 10 Squats against the wall Discuss the Front Squat Build to a working weight   Strength and Skill: Take 15 minutes to…

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Don’t send an emoji: Give out a hug!!

Although many people these days seem to judge their self-worth based on the number of followers they have on Instagram, or the number of people who liked their post on Facebook, a new study from British psychologists says physical touch is still the most powerful…

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THURSDAY 171026

Warm-up: Individual…. Bike or Run Crossover Symmetry 10 Yoga Push ups Group… LAX to pecs/traps 15 Dislocates 15 Good Mornings 10 Scorpions 10 Hollow Rocks Review Push Press   Strength and Skill: Five sets of: Push Press x 3-5 reps Rest 2 minutes Take 14…

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WEDNESDAY 171025

Warm-up: Individual… Bike 2 minutes 20 Banded Good Mornings Calf Stretch on the rig Group… Zombie walks Down Bear Crawl Back 20 Trunk twists Ostrich walks down High Knees Back 10 Jumping Spiders Review the Wall Ball and Deadlift Warm up to working weights  …

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