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THURSDAY 180201

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Shoulders Group… LAX to Traps/Pecs 10 Dislocates 10 Yoga Push ups Bear Crawl Down Crab Walks Back 45 sec Handstand hold Review the Press and Push Press   Strength and Skill: Every two minutes, for 8 minutes…

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WEDNESDAY 180131

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 200m Jog 15 Leg Swings 12 Dislocates 12 Good Mornings 10 Scorpions Butt Kicker Down High Knees Back Karaoke Down and Back 10 KB Swings 10 Goblet Squats Review movements   Fitness: For time:…

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TUESDAY 180130

Warm-up: Individual… Row or Bike Box top Pigeon Stretch 10 Banded Good Mornings Group…. 200m Jog 5 Burpees Banded Hip Distraction 10 Squats Review the Back Squat and build up to working weight   Strength and Skill: Three sets of: Back Squat x 6 reps…

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MONDAY 180129

Warm-up: Individual… Row or Bike Crossover Symmetry LAX to traps/shoulders Group… 15 Dislocates 10 Good Mornings 10 Scorpions Bear Crawl Down Zombie Walks Back 5 Inch Worm Push ups Pigeon Stretch both sides 10 Squats Review the clean positions   Strength and Skill: For the…

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SATURDAY 180127

Warm-up: Individual… 400m Jog Crossover Symmetry 15 Hollow Rocks Group… 200m Jog 15 Dislocates 10 Good Mornings 10 Matrix Turns 10 Scorpions to open up shoulders 10 Kipping Swings 5 Strict Pullups 10 Squats Review Movements and then warm up movements…   Fitness and Performance:…

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FRIDAY 180126

Warm-up: Individual… Banded Hamstrings 15 Banded Good Mornings Monster Walks Group… Zombie Walks Down High Knees back 10 Scorpions Samson Lunges Down Butt Kickers Back 12 KB Romanian Deadlifts medium weight 12 Russian KB Swings 12 Goblet Squats Review the Deadlift position   Strength and…

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THURSDAY 180125

Warm-up: Individual… Skip Rope for 2 minutes Crossover Symmetry Mash Lats on a roller Group…. Banded Lat Stretch 15 Dislocates 10 Good Mornings Zombie Walks down Butt Kickers Back 2 Wall Walks Couch Stretch 1 minute each side Review movements   Strength and Skill: Every…

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WEDNESDAY 180124

Warm-up: Individual… Bike 2 minutes Crossover Symmetry 10 High Box step ups Group… Samson Lunges down Flamingos Back Pigeon Stretch 10 Squats Spiderman Crawl down Broad Jump + 2 squats back Monster Walks Review Back Squats   Strength and Skill: Four sets of: Back Squat…

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TUESDAY 180123

Warm-up: Individual… Bike 2 Minutes Crossover Symmetry 15 Dislocates Group… LAX to shoulders and Traps Banded Shoulders and Front Racks Bear Crawl Down Crab Walk Back 10 Push ups 10 Squats 45 Sec Handstand hold Review Movements then build to working weight…   Fitnesss: In…

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Time-Saving Life Tips to MAKE TIME for Fitness

The two biggest excuses people give for letting their fitness slip: I have been so busy. I don’t have time. It has always boggled my mind that people accept their alleged lack of time or busy schedule as a legitimate reason to let their health…

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