banner

SUNDAY 170611

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Leg Swings Group… 200m jog 15 Dislocates 10 Yoga Push ups 15 Squats     Performance and Fitness: In teams of two, with one partner working at a time, partners alternate rounds to complete as many…

continue reading...

SATURDAY 170610

There are no classes this Saturday due to the Summer Meltdown Competition at the gym…..come out to support those competing.  There will be open gym from 6-7:30am.   We will have classes Sunday at 11 and 12 noon.  I will post the workout for Sunday…

continue reading...

FRIDAY 170609

Warm-up: Individual…. Assault Bike 2 minutes Crossover Symmetry 15 Squats Group… 200m Jog 20 Dislocates 20 Waiter Bows 20 Spider Jumps Hang Clean Review   Strength and Skill: Take 15 minutes to build to a Heavy Hang Clean.   Fitness: Against a two-minute running clock,…

continue reading...

THURSDAY 170608

Warm-up: Individual… Row 500m 15 Good Mornings 20 OH Plate Lunges (light) Group…. 15 Squats 20 Jumping Spiders Monster Walks 15 Hollow Rocks   Strength and Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 3 sec descend Rest 60 seconds…

continue reading...

WEDNESDAY 170607

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 20 Banded Good Mornings Group…. 200m Run 10 Scap Pull ups 5 Strict Pullups High Knees Down Butt Kickers Back   Fitness and Performance: For time: Run 400 Meters immediately followed by… Two rounds of: 4 Muscle-Ups (or…

continue reading...

TUESDAY 170606

Warm-up: Individual… Assault Bike 2 minutes 20 Banded Good Mornings 15 Leg Swings Group… 500m Row 10 Inch Worm Push ups 15 Hollow Rocks Zombie Deadlift Setup Review     Strength and Skill: Take 16 minutes and build to a heavy, but not necessarily 3-RM Deadlift…

continue reading...

MONDAY 170605

Warm-up: Individual…. Row 500m Crossover Symmetry 15 Good Mornings Group… 15 Dislocates Bear Crawl Down Crab Walk Back Push Press Review   Strength and Skill: Four sets of: Push Press x 3-5 reps Rest 60 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2 sec…

continue reading...

1 2 3 4 5 94

Search

+