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MONDAY 180430

Warm-up: Individual…. Row or Bike 12 Banded Good mornings Accumulate 30 KB Swings Group…. Butt Kicker Down Zombie Walks Back Ostrich Walks Down High Knees Back 12 Trunk Twists 10 Waiter Bows Forward fold hold 10 Scorpions Review the Deadlift….   Strength and Skill: Every…

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SATURDAY 180428

Warm-up: Individual… Row, Bike or Run Crossover Symmetry Front rack mobility work Group… 200m Jog 10 Dislocates 10 Good Mornings 10 Leg Swings High Knees Down Butt Kickers Back 10 Scorpions Downward Dog Pose Broad Jump burpees Down Bunny Hops Back Review the workout and…

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FRIDAY 180427

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Waiter Bows Group… 10 Dislocates 10 Good Mornings 10 Yoga Push ups 10 Hollow Rocks 10 Squats Review exercises…   Strength and Skill: Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 6…

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THURSDAY 180426

Warm-up: Individual… Row or Bike Crossover Symmetry LAX to Shoulders and Lats Group… Butt Kickers down High Knees Back Bunny Hops Down Zombie Walks Back Bear Crawl Down Crab Walk Back 10 Scap Push ups 5 Yoga Push ups Review the Bench Press and setup…

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WEDNESDAY 180425

Warm-up: Individual… Row or Bike Crossover Symmetry Couch Stretch Group… 200m Run Samson lunges Spiderman Crawl Back 15 Waiter Bows 10 Squats Kneeling Front rack stretch 10 Scorpions Empty barbell continuum. Review the layout of the workout and movements….   Weightlifting Wednesday:   With a…

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Want to live longer? Become a morning person!

Are you a night owl who has given up on ever becoming a morning person, even though you know it would be better for your life? Here’s some motivation for you: New research from the U.K.—published in The Journal Chronobiology International—studied close to half a…

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TUESDAY 180424

Warm-up: Individual… Roe or Bike Crossover Symmetry Box Top Pigeon Stretch Group… Twisting Lunges Down Bear Crawl Back Zombie Walks Down Butt kickers back Spiderman Crawl down High Knees Back 10 Jumping Spiders 10 Squats   Strength and Skill: Every 3 minutes, for 15 minutes…

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MONDAY 180423

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… Bear Crawl Down Crab Walk Back 10 Dislocates 10 Good Mornings 10 Yoga Push ups Zombie Walks Down High Knees Back 10 Squats 5 Strict Pullups Review the Press and Push Press   Strength…

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SATURDAY 180421

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Shoulders Group… Run 200m 10 Dislocates 10 Good mornings Pigeon Stretch both sides Butt Kickers Down Bunny Hops back 10 Trunk Twists 10 Squats Review the movements and setup….   Fitness: In teams of two, alternating each…

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FRIDAY 180420

Warm-up: Individual… Row or Bike Box Top pigeon 12 High Box Step up Group… 200m Jog Samson Lunges Down Zombie Walks Back 12 Waiter Bows 10 Squats 10 Scorpions 10 KB Swings 10 In place Goblet Lunges Review Deadlift and warm up   Strength and…

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