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SATURDAY 180120

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… 200m Jog 15 Dislocates 10 Good Mornings Karaoke Down and Back Burpee Broad Jumps Down Bunny Hops Back 10 Scorpions 10 Yoga Push ups Fun Saturday….5 Armless Burpees for time (winner gets a FREE…

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FRIDAY 180119

Warm-up: Individual… Skip Rope 2 minutes Crossover Symmetry Pigeon Stretch Group… 15 Leg Swings 10 Dislocates 10 Trunk Twists 10 Good Morings 10 OH Squats with PVC 10 Jumping Spiders 10 Squats 10 Yoga Push ups Review Wall Balls Warm up with 3 sets of…

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THURSDAY 180118

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good mornings Group…. Samson Lunges Down Inch Worms Back High Knees Down Bunny Hops Back Banded Partner runs down x 3 10 Squats Review the Clean Positions   Strength and Skill: For the following 20 minutes,…

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WEDNESDAY 180117

Warm-up: Individual… Bike or Row Crossover Symmetry 15 Hollow Rocks Group… 15 Dislocates 10 Good Mornings 10 Trunk Twists 10 Matrix Turns 10 Slow Push ups Bear Crawl Down Zombie Walks Back 2 Wall Walks Review movements…   Strength and Skill: Every 2 minutes, for…

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TUESDAY 180116

Warm-up: Individual…. Row or Bike 15 Leg Swings Box Top Pigeon Stretch Group… 200m Jog Samson Lunges Down High Knees Back Monster Walks 10 each way 5 Burpees 10 Squats 15 Waiter Bows Review the Back Squat and warm to working set   Strength and…

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Five Health Reasons to do Functional Fitness

You’re driving and get stopped at a red light. You’re thirsty and remember your water bottle is in the back seat. Being careful not to take your foot off the brake, you quickly wrench your back sideways and reach for you water bottle. Pop. Followed…

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SATURDAY 180113

Warm-up: Individual… Row or Bike Crossover Symmetry Box Top Pigeon stretch Group… 200m Jog 20 Waiters Bows 10 Leg Swings 5 Burpees Zombie Walks Down High Knees back Bunny hops down Butt kickers back Review movements and standards….   Fitness and Performance: “One-Two Punch” Teams…

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FRIDAY 180112

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Waiters Bows Group… 200m Jog 15 Dislocates Bear Crawl Down Butt Kickers back 10 Squats Zombie Walks Down High Knees Back 5 Burpees Review Movements to prepare for workout….   Fitness: Complete as many rounds and reps…

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THURSDAY 180111

Warm-up: Individual… Row 500m Crossover Symmetry 10 Scorpions Group… Bear Crawl Down Zombie Walks Back 5 Burpees Butt Kickers Down Bunny Hops Back 10 Dislocates 10 OH Squats Review the Snatch positions   Strength and Skill: Every 2 minutes, for 12 minutes (6 sets): High…

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