banner

MONDAY 170814

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Lat Stretch Group… 200m Jog 15 Leg Swings 20 Waiters Bows Bear Crawl Down Spiderman Crawl Back 10 Squats Review Squats and Build to working sets   Strength and Skill: Four sets of: Back Squat x 3-5…

continue reading...

SATURDAY 170812

Warm-up: Individual… 400m Jog or 500m Row Crossover Symmetry Handstand Practice Group… 200m Jog 15 Leg Swings 15 Trunk Twists 5 Burpees 10 Hollow Rocks 10 Supermans 15 Squats   Fitness: Seven rounds for time of: 5 Strict Pull-Ups 10 Jumping Lunges or Alternating Reverse…

continue reading...

FRIDAY 170811

Warm-up: Individual… Row or Bike Crossover Symmetry Accumulate 30 KB Swings Group… 200m Jog 15 Good Mornings 15 Dislocates Bear Crawl Down Zombie Walks Back 10 Ring Rows 10 Push ups Review Snatch   Strength and Skill: Take 18 minutes and build to today’s 1-RM…

continue reading...

Don’t seek more willpower: Change the game!

We eat too much, we drink too much, we have credit card debt, we don’t workout enough, and we’re social media addicts. Oh willpower, where art thou? Most of us are constantly searching for willpower, for self-control, for a way to become mentally stronger in…

continue reading...

THURSDAY 170810

Warm-up: Individual… Bike or Row 20 Waiters Bows 10 Dislocates Group… 200m Jog Downward Dog 30 Seconds Upward Dog 30 Seconds 10 Jumping Spiders High Knees Down Butt Kickers Back     Fitness: Four rounds for time of: 400 Meter Run 24 Goblet Squats 12…

continue reading...

WEDNESDAY 170809

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Banded Good mornings Group… Kneeling Wrist mobility 15 Dislocates PVC OH Lunges Down Butt Kickers Back 10 Push ups 15 Sit ups 15 Squats Review Movements   Strength and Skill: Four sets of: Shoulder Press x 2-3…

continue reading...

TUESDAY 170808

Warm-up: Individual… Skip Rope 2 minutes 20 Dislocates 20 Good Mornings Group… 15 Leg Swings 15 Trunk twists 10 Hip Bridges Monster Walks High Knees Down Butt Kickers Back Power Clean review     Strength and Skill: Every 2 minutes, for 20 minutes (10 sets):…

continue reading...

MONDAY 170807

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… LAX to Pecs 20 Arm circles Downward Dog Pose 30 sec Child Pose 30 sec 10 Yoga Push Ups Bench Press Review   Strength and Skill: Five sets of: Bench Press x 4-6…

continue reading...

SATURDAY 170805

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… 200m Jog 20 Waiters Bows 20 Arm Circles 10 Windmills Partner Bootleg Burpee relay to complete a total of 10 burpees Review movements   Fitness: In 5 minutes, complete the following: Run…

continue reading...

1 2 3 4 102

Search

+
WordPress Image Lightbox Plugin