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THURSDAY 180301

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Yoga Push ups Group… LAX to Pecs and Traps 10 Dislocates 10 Matrix turns 10 trunk twists Bear Crawl Down Crab Walk Back Review the bench press   Strength and Skill: Every 2 minutes, for 10 minutes…

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WEDNESDAY 180228

Warm-up: Individual… Row or Bike Crossover Symmetry Practice Skipping Rope Group…. 12 Dislocates 12 Good Mornings 12 Leg Swings 10 Jumping Spiders 10 Hollow Rocks Karaoke Down and Back Bear Crawl Down Ostrich Walks Back Review the Clean Positions   Strength and Skill: Every 2…

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TUESDSAY 180227

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 200m Jog 12 Leg Swings 10 Dislocates 10 Good Mornings High Knees Down Butt Kickers Back Bear Crawl Down Bunny Hops Back 2 Wall Walks 10 Squats Review Movements   Fitness: Every 10 minutes,…

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MONDAY 180226

Warm-up: Individual… Row or Run Crossover Symmetry Roll Quads Group…. Banded Hip Distraction 15 Leg Swings 10 Squats Couch Stretch each side Review the back squat- build to heavy set and go across for all sets     Strength and Skill: Four sets of: Back…

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SATURDAY 180224

Warm-up: Individual… Row or Bike Crossover Symmetry Box Top Pigeon Stretch Group… 200m Jog 15 Waiters Bows Samson Lunges Down Butt Kickers Back Pigeon Stretch Cobra Stretch Ostrich Walk Down High Knees Back 5 Burpees Review Movements and build into working weights   Fitness: In…

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FRIDAY 180223

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good Mornings Group… 200m jog with a one KB in front rack 10 Dislocates 10 Good mornings 12 KB Swings 10 Goblet squats Review workout and warm up movements   Fitness: Workout 18.1- Scaled Complete as…

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THURSDAY 180222

Warm-up: Individual… Skip Rope 2 Minutes Accumulate 30 KB Swings 10 GHD Situps Group… 200m Jog Samson Lunges Down Zombie Walks Back 10 Squats High Knees Down Butt Kickers Back 10 Jumping Spiders Review the squat and build to working set.   Strength and Skill:…

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WEDNESDAY 180221

Warm-up: Individual… Row or Bike Crossover Symmetry Skip Rope 2 minutes Group… 200m Jog Banded Hamstrings Pigeon Stretch 10 Jumping Spiders 10 Hollow Rocks Cobra Pose 10 Dislocates 10 PVC OH Squats Review the Snatch Positions   Strength and Skill: Every two minutes, for 20…

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TUESDAY 180220

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Hollow Rocks Group… 10 Dislocates 10 Matrix Turns 10 Good Mornings Bear Crawl Down Ostrich Walks Back 5 Burpees 10 Squats 5 Dive Bomber Push ups Review movements….   Strength and Skill: Every 2 minutes, for 18…

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