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WEDNESDAY 180704

Warm-up: Individual…. Run, Bike or Row on your own 15 Dislocates 15 Good mornings 10 Squats 10 Push ups 10 Jumping Spidermans Quad Stretch Both Side 10 Bunny Hops in place Take a dumbbell and do 10 clean and jerks each side   Fitness: For…

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TUESDAY 180703

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Dislocates Group… LAX to shoulders and Traps Banded Shoulders Kneeling Front Rack 10 Push ups 3 Wall Walks 10 Scorpions 10 Glute Bridges Review the Push Press   Strength and Skill: Take 15 minutes to build to…

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MONDAY 180702

Warm-up: Individual.. Row or Bike Spend 5 Minutes working on Hips and squatting to warm up Group… 200m Jog Pigeon Stretch Each side Spiderman Position hold (Hip Circles, etc) for 1 minute each side 15 Squats Downward Dog then Upward Dog Review back squats Take…

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SATURDAY 180630

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Scorpions Group… 200m Jog 15 Arm Circles both ways 10 Bear Hugs Bear Crawl Down Ostrich Walks Back Downward Dog Upward Dog Spiderman Pose holds each side 5 in Place inch worms 10 Squats Review the movements……..

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FRIDAY 180629

Warm-up: Individual… Bike or Row Crossover Symmetry 10 KB Single Deadlifts Group… Zombie Walks Down Bear Crawl Back Pigeon Stretch each side Monster Walks 10 Squats Samson Lunges Down Ostrich Walks Back Review the Zombie Deadlift Take 5 minutes to build to starting set  …

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THURSDAY 180628

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Shoulders Group… 15 Dislocates 10 Scorpions Downward Dog Upward Dog 10 Push Ups Spend 1 Minute in Spiderman Pose on each side 10 Squats Review the snatch positions and setup for the EMOM   Strength and Skill:…

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Is your post-workout stretching really helping you?

Advice about stretching is bit like advice about nutrition: Confusing at the best of times, usually contradictory, and anything but consistent! “Should I stretch before the workout? After the workout? Both?” “How long should I hold a stretch? Should I stretch everyday?” “Is there such…

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WEDNESDAY 180627

Warm-up: Individual… Row or Run Crossover Symmetry 10 Hollow Rocks or 10 GHD Situps Group…. 200m Jog 10 Scorpions Samson Lunges Down 5 Burpees Zombie Walks Back 10 Jumping spiders Downward Dog Upward Dog 10 Push ups Pigeon Stretch Review the movements and structure  …

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TUESDAY 180626

Warm-up: Individual… Row or Bike Roll and Mash Quads and Hips 10 Squats Group…. Banded Hip Distraction on rig 10 Jumping Spiders Downward Dog Cobra Pose 10 Squats Review the front squat and line of action….take time to build to working weight   Strength and…

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MONDAY 180625

Warm-up: Individual… Skip Rope for 2 minutes Accumulate 2 minutes on each shoulder/pec with LAX ball 15 Discolates Group… Plank Hold for 10 Sec and one push up for 5 reps 10 Hollow Rocks 10 Scorpions 10 Push Ups Upward Dog and Downward Dog Child…

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