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WEDNESDAY 180620

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good mornings Group… Samson Lunges Down Inch Worms Back 3 movements in 3 minutes (20 sec each movement) Waiter Bows Push Ups Squats Review the Hang position and Clean….   Strength and Skill: Every 2 minutes,…

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TUESDAY 180619

Warm-up: Individual… Spend 2 Minutes with a moderate weight Kettlebell (Swings, Squats, Mash Quads, etc) Skip Rope for a couple minutes Roll shoulders with LAX Group… 200m Jog Inch Worms Down Crab Walks Back 10 Dislocates 10 Good Mornings 10 Push Ups Review the Push…

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MONDAY 180618

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Hip Distraction Group… 200m Jog Pigeon Stretch Spiderman Crawl Down Zombie Walks Back 10 Squats Accumulate 45 sec in bottom of squat 10 Squats Review the Back Squat and take 10 minute to build up to working…

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SATURDAY 180616

Warm-up: Individual… Run, Bike or Row Crossover Symmetry 10 Hollow Rocks Group…. 200m Run Leap Frog Down Zombie Walks Back 10 Squats 5 Burpees 12 Trunk Twists 10 Push ups 10 Waiter Bows Review movements, parter up and setup   Fitness: Teams of two will…

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FRIDAY 180615

Warm-up: Individual… Row or Bike LAX to Hips and Plantar Fascia Roll Quads Group… 200m Jog Samson Lunges Down Broad Jumps Back 10 Squats 10 Hollow Rocks Kneeling wrist mobility Review Front Squat and take 5 minutes to build to working weight   Strength and…

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THURSDAY 180614

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Trunk Twists Group… 200m Jog 10 Hollow Rocks 10 Supermans 10 Push Ups 5 Burpee Pull Ups 10 Squats Review Skill work and     Skill and Strength: Every 2 minutes, for 12 minutes (two sets of…

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WEDNESDAY 180613

Warm-up: Individual… Row or Bike 12 Banded Good Mornings Couch Stretch Group… Run 200m High Knees Down Zombie Walks Back 15 KB Weighted Good Mornings 12 KB Swings 10 KB Goblet Squats 10 Scorpions Review the Deadlift, then take time to build to 70% to…

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TUESDAY 180612

Warm-up: Individual…. Skip Rope for 2 minutes Crossover Symmetry 10 Hollow Rocks Group…. 200m Jog 3 movements 3 round 20 sec rotation: Squats Push ups Situps Review Movements and take time warm up specific movements   Fitness: Complete as many rounds and reps as possible…

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MONDAY 180611

Warm-up: Individual… Run, Row or Bike Crossover Symmetry 10 GHD Situps Group… 2o0m Jog Skipping High Knees Down Butt Kickers Back Pigeon Strestch 10 Jumping Spiders Cobra Pose 10 Squats 10 Dislocates 10 Good Mornings Review the Snatch Positions….   Strength and Skill: Five sets…

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