banner

TUESDAY 171212

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Scorpions Group… 200m Jog 15 Dislocates 10 Trunk Twists 10 Yoga Push ups Cobra Pose 30 secs Review Bench and roll outs   ***On the second day of Christmas my coaches gave to me….a new one rep…

continue reading...

5 Top Tips to Avoid Gaining Weight this December

Holiday parties for four weeks in a row, nightly rum and eggnogs, and sweet treats everywhere you look, tis the season of gaining weight! Not this year, you tell yourself year after year. But then December begins and you start the month without a plan…

continue reading...

Five Health Reasons to do Functional Fitness

You’re driving and get stopped at a red light. You’re thirsty and remember your water bottle is in the back seat. Being careful not to take your foot off the brake, you quickly wrench your back sideways and reach for you water bottle. Pop. Followed…

continue reading...

Our Top 10 2017 Healthier Stocking Stuffers

Traditionally, stockings are stuffed with all sorts of useless gadgets, losing scratch-and-win tickets, and, of course, junk food! Why not mix things up this year and show your loved ones you actually care about their health, fitness and well-being? In light of this, here’s our…

continue reading...

MONDAY 171211

Warm-up: Individual… Row or Bike 2 minutes Crossover symmetry 20 Banded good mornings Group… 15 Leg Swings 10 Dislocates 15 Good Mornings Ostrich Walks Down Butt kickers back Zombie walks down High Knees Back Review Zombie Deadlift setup   ***On the first day of Christmas…

continue reading...

SATURDAY 171209

Warm-up: Individual…. Row or Bike 2 minutes Crossover Symmetry 15 Dislocates 15 Good Mornings 10 Spidermans 10 Samson Lunges in place 10 Squats 10 Push ups   Fitness: “Three Peat” Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Burpees, 100 DB Power Snatches 60/40…

continue reading...

FRIDAY 171208

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… Samson Lunges down Backwards Bear Crawl Back Monster Walks 10 Scorpions Pigeon Stretch 10 Squats Review movements   Strength and Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 3…

continue reading...

THURSDAY 171207

Warm-up: Individual… Row or Bike Foam Roll Upper Back and Hamstrings Pigeon Stretch Group… High Knees Down Backwards lunges back Karaoke down and back 15 Waiter Bows 10 Trunk Twists 10 Squats Review the Clean positions   Strength and Skill: Six sets of: Clean x…

continue reading...

WEDNESDAY 171206

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 10 Hollow Rocks Group… 15 Leg Swings 15 Dislocates High Knees Down Butt Kickers Back Banded partner sprints down and back x3 10 Yoga Push ups Review the workout and movements   Fitness and Performance: Four…

continue reading...

1 2 3 4 116

Search

+
WordPress Image Lightbox Plugin