banner

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…

continue reading...

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…

continue reading...

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…

continue reading...

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…

continue reading...

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…

continue reading...

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…

continue reading...

THURSDAY 180419

Warm-up: Individual… Row or Bike Crossover Symmetry LAX to Shoulders/Traps Group… Bear Crawl Down Crab Walk Back 10 PVC Behind Neck Presses 10 Dislocates PVC Front Rack Stretch 30 Sec Handstand hold 10 Hollow Rocks Review the Seated Press   Strength and Skill: Six sets…

continue reading...

WEDNESDAY 180418

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Shoulders/Front Rack mobility: Group… 10 Dislocates 10 Good Mornings 10 Matrix Turns Front Fold (hold 30 sec) High Knees Down Zombie Walks Back Samson Lunges Down Ostrich Walks Back 45 Sec Handstand hold Review the Snatch Positions…….

continue reading...

TUESDAY 180417

Warm-up: Individual… Row or Bike Crossover Symmetry 5 Burpee Pull Ups Group… Run 200m 10 Dislocates 10 Good Mornings 10 Leg Swings 10 Yoga Push ups 5 Strict pullups Review Skill work and get going…   Strength and Skill: Every 3 minutes, for 12 minutes…

continue reading...

MONDAY 180416

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Dicloates Group… Samson Lunges Down Spiderman Crawl Back 10 Yoga Push ups Side Lunges down Butt Kickers Back 10 Squats 10 Hollow Rocks 10 Scorpions Review movements….setup Prep with…. 150m Row, 10 thrusters, 5 pullups or Burpees…

continue reading...

1 2 3 129

Search

+
WordPress Image Lightbox Plugin