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FRIDAY 180517

Warm-up: Individual… Row or Bike or Run Crossover Symmetry 10 Hollow Rocks Group… 200M Jog 10 Dislocates 10 Good Mornings 10 Squats Bear Crawl Down Zombie Walks Back 10 Yoga Push ups 10 Jumping Spiders 45 Sec handstand hold on wall Review the Snatch Positions…

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THURSDAY 180517

Warm-up: Individual… Row or Bike Skip Rope 2 minutes 15 Waiter Bows Group… 200m Jog 10 Dislocates 10 Good Mornings Pigeon Stretch Zombie Walks Down High Knees Back 10 Scorpions 10 Yoga Push ups Ostrich Walks Down Butt Kicker back 10 Jumping Squats Review movements…

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WEDNESDAY 180516

Warm-up: Individual… Row or Bike Crossover Symmetry Pigeon Stretch Group… Samson Lunges Down High Knees Back 5 Burpees Butt Kickers Down Zombie Walks Back 5 Burpees 5 Strict Pullups 10 Yoga Push ups Review movements….   Fitness: Every minute, on the minute, for 30 minutes…

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TUESDAY 180515

Warm-up: Individual… ROw or Bike Crossover Symmetry Box Top Pigeon Stretch Group… 200m Jog Spiderman Crawl Down Bunny Hops Back 10 Scorpions 10 Squats Karaoke Down and Back Pigeon Stretch Review the Pause Squat   Strength and Skill: Every 3 minutes, for 18 minutes (6…

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MONDAY 180514

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Push ups Group… Bear Crawl Down Crab Walks Back 10 Dislocates 10 Hollow Rocks 10 Scap Push ups Review the bench Press and warm up….   Strength and Skill: Take 18 minutes to build to today’s 1-RM…

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SATURDAY 180512

Warm-up: Individual… Row/Bike/Run Crossover Symmetry Double Under Practice Group… Run 200m 15 Waiter Bows Samson Lunges Down Bear Crawl Back 10 Squats 3 Wall Walks Leap Frogs Down and Back with friend 10 Hollow Rocks Review the movements and setup…   Fitness: In teams of…

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FRIDAY 180511

Warm-up: Individual… Run, Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 10 Dislocates 10 Good Mornings 10 Push ups Zombie Walks Down Butt kickers Back Ostrich Walks Down High Knees back 10 Squats Review the strength/skill…   Strength and Skill: Deadlift x 15 reps…

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THURSDAY 180510

Warm-up: Individual… Run, Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 200M Jog 20 Arm Circles 10 Yoga Push Ups Bear Crawl Down Inch Worms Back 5 Strict Pullups Review movements….   Strength and Skill: Every 90 seconds, for (3 sets each) of: Station…

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WEDNESDAY 180509

Warm-up: Individual… Row or Bike Box Top Pigeon Stretch 10 Leg Swings Group… 200m Jog Samson Lunges Down Butt Kickers Back 10 Squats Spiderman Crawl Down High knees Back 10 Squats Review the Back Squat…   Strength and Skill: Every 3 minutes, for 15 minutes…

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TUESDAY 180508

Warm-up: Individual… Row or Bike Crossover Symmetry 10 GHD Situps Group… 10 Dislocates 10 Good Mornings Bear Crawl Down Inch Worms Back 10 Yoga Push ups 10 Scorpions Review the Bench Press and Roll outs   Strength and Skill: Five sets of: Bench Press x…

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