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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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MONDAY 180219

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry Banded Shoulders Group… LAX to traps and shoulders 15 Dislocates 10 Trunk Twists 10 Good mornings 10 Scorpion shoulder stretch 5 Burpees 10 Squats Review Movements   Strength and Skill: Every two minutes, for 8 minutes…

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SATURDAY 180217

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Good Mornings Group… 200m Jog or 10 Burpees 10 Dislocates 10 Leg Swings 10 Good Mornings Zombie Walks Down High Knees Back Pigeon Stretch Cobra Stretch Ostrich Walk Down Butt Kickers Back 10 Yoga Push ups 10…

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FRIDAY 180216

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… 15 Leg swings 15 Waiter Bows Banded Hip Distraction 10 Squats Cobra Stretch 10 Scorpions Review the Back Squat   Strength and Skill: Four sets of: Back Squat x 6 reps Rest 3 minutes…

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THURSDAY 180215

Warm-up: Individual… Row or Bike Crossover Symmetry Skip Rope Group…. Run 200m 10 Disclocates 10 Good Mornings Ostrich Walks Down Butt Kickers back 10 Scorpions 10 KB swing 10 Goblet Squats Review the clean positional work Active warm up: (with empty barbell) 5 Rack pulls…

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WEDNESDAY 180214

Warm-up: Individual…. Row 500M Crossover Symmetry 10 Hollow Rocks Group… 15 Dislocates 10 Good Mornings 10 Yoga Push ups Review the Skill work and use it as an active warm up…   Strength and Skill: Every minute, on the minute, for 12 minutes (3 sets)…

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TUESDAY 180213

Warm-up: Individual… Row or Bike 20 Banded Good mornings Monster Walks Group… Butt Kickers Down High Knees Back Zombie Walks Down Flamingo Walks back Ostrich Walks Down Side Lunges back 10 KB Swings 10 Single leg Deadlifts with KB Review the Zombie Deadlift….   Strength…

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