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THURSDAY 180816

Warm-up: Individual… Foam Roll Posterior and Quads Row or Bike 2 minutes Pigeon Stretch Group… 200m Jog 10 Hollow Rocks Cobra Pose Spiderman Position Holds each side 10 Squats 10 Jumping Lunges Review Back Squats Take 8 Minutes to build to a working set  …

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WEDNESDAY 180815

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Dislocates Group… 15 Jumping Jacks 10 Waiter Bows Bear Crawl Down 10 Scap Push ups + 5 Push ups Crab Walks Back 10 Scorpions to open up shoulders/pecs Downward Dog Review the Bench Press   Strength and…

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TUESDAY 180814

Warm-up: Individual… Bike 2 minutes Crossover Symmetry 10 Hollow Rocks Group… 3 Rounds not for time at each station: 10 GHD Situps or 15 AbMat Situps 5 Burpee Pull ups 100m meter jog 30 Sec Handstand hold Review Skill work and get started.   Skill…

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MONDAY 180813

Warm-up: Individual… Run or Bike 10 Jefferson Curls with light KB 15 Banded Good Mornings Group…. Russian Walks Down 5 burpees High Knees Back Downward Dog hold 5 Inch place Inch worms with Push ups Review Deadlift Setup Take 6 minutes to build to 50%…

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SATURDAY 180811

Warm-up: Individual…. Row or Bike Crossover Symmetry 15 Dislocates Group… 400m Jog Spiderman Pose Hold on each side 10 Jumping spidermans Downward Dog then Upward Dog 10 Dead Bugs 10 Squats Skipping High Knees Down Bunny Hops back Review the workout and setup…   Fitness:…

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FRIDAY 180810

Warm-up: Individual… LAX to traps and shoulders Crossover Symmetry Group… 200M Jog 3 Wall Walks 10 Scorpions to stretch shoulders/pecs 6 Bootleg Burpees Downward Dog/Upward Dog Review the Press and Build for 5 minutes to 70%   Strength and Skill: Every 2 Minutes, for 10…

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THURSDAY 180809

Warm-up: Individual… Foam Roll upper back/glutes/hamstrings Couch Stretch Group…. 200m Jog 10 Dead Bugs at a moderate tempo 12 Waiter Bows 10 KB Swings 10 KB Single leg deadlift 10 KB Goblet Squats Review movements and get setup   Fitness: Every 90 seconds, for 30…

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WEDNESDAY180808

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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TUESDAY 180807

Warm-up: Individual… Row or Bike Mash Quads on roller Pigeon Stretch Group…. Samson Lunges Down Spiderman Crawl Back KB on knee to stretch ankles Banded hip distaction 12 Squats Review Back Squat Tempo and Build…   Strength and Skill: Every 3 minutes, for 12 minutes…

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