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SATURDAY 171230

Warm-up: Individual… Run/Row/Bike Crossover Symmetry 15 Banded Good Mornings Group… 200m Jog 20 Arm Circles 10 Jumping Jacks Pigeon Stretch Cobra Pose 10 Scorpions 10 Waiters Bows   High Knees down Bunny Hops back Review movements….   Fitness: Teams of 4: On the Minute x…

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FRIDAY 171229

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 200m Jog 15 Dislocates 15 Good Mornings Spiderman Crawl Down Butt Kickers Back 10 Supermans 10 PVC OH Squats 10 Scorpions Review the Snatch     Strength and Skill: Every 3 minutes, for 18…

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THURSDAY 171228

Warm-up: Individual… Row or Bike 15 Banded Good Mornings Front Rack mobility on the rig Group… Kneeling front rack work on the ground Downward dog pose 10 Push ups Pigeon Pose 10 Hollow Rocks     Strength and Skill: Every 4 minutes, for 20 minutes…

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WEDNESDAY 171227

Warm-up:   Individual… Row or Bike Crossover Symmetry Banded lat Stretch Group…. 15 Dislocates 15 Good Mornings 10 Yoga Push ups 10 Squats 10 Ring Rows 30 Sec Handstand hold Review the movements and setup….   Fitness and Performance: Every 5 minutes, for 35 minutes…

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TUESDAY 171226

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group…. 15 Dislocates 15 Good Mornings 5 Burpee Pullups Pigeon Stretch 10 Jumping Spiders 10 Scopions Review Movements and setup to go…   Fitness: Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches…

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SATURDAY 171223

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Trunk Twists Group… 15 Dislocates 15 Leg Swings 15 Good Mornings 10 Scorpions 5 Burpees Broad Jumps Down Spiderman Crawl Back Ostrich Walk Down Zombie Walks Back Review the movements…   Fitness: “Slot Machine” Teams of 3…

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FRIDAY 171222

Warm-up: Group…. 200m jog 15 Dislocates 15 Good Mornings 10 Trunk Twists Bear Crawl Down High Knees Back Review movements and setup while warming up the movements.   Fitness: A little holiday treat. Perform the movements to the tune of “12 Days of Christmas” 1…

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THURSDAY 171221

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Dislocates Group… 200m Jog Banded Lat Stretch and Shoulders 20 Arm Circles 10 Ring Rows with a slow descend 10 Jumping Jacks 10 Squats Review the Rope Climb   ***On the 11th day of Christmas our coaches…

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WEDNESDAY 171220

Warm-up: Individual… Skip rope 2 minutes Crossover Symmetry Calf Stretch on rig Group… High Knees down Bunny Hops back 10 Scorpions Butt Kickers Down Side Lunges Back Review Double Under technique   Strength and Skill: Take 12 minutes to work on Double Unders. Attempt a…

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TUESDAY 171219

Warm-up: Individual… Row 500m Crossover Symmetry 10 Squats Group… 15 Leg Swings Flamingo Walks Down Butt Kickers back Spiderman Crawl Down High Knees Back 10 Dislocates 10 OH PVC Squats Review the OH Squat and warm up   ***On the 9th day of Christmas our…

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