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SATURDAY 180529

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good mornings Group… 200m Jog Samson Lunges Down Zombie Walks Back Pigeon Stretch High Knees Down Broad Jumps Back 10 Squats 10 Push ups Review movements and warm them up…   Fitness: In teams of three,…

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FRIDAY 180525

Warm-up: Individual.. Row or Bike Crossover Symmetry 12 Hollow Rocks Group… 200m Jog 10 Dislocates 10 Good Mornings 10 Squats 10 Jumping Spiders Samson Lunges Down Spiderman Crawl Back 5 Burpee Pull Ups Review the workout…..then   2 Rounds of active warm up…. Fitness:  2…

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THURSDAY 180524

Warm-up: Individual… Row or Bike 12 Banded Good Mornings Box Top Pigeon Stretch Group… Zombie Walks Down High Knees Back Ostrich Walks Down Butt Kickers back 10 Scorpions Cobra Pose Review the Deadlift setup…   Strength and Skill: Every 2 minutes, for 12 minutes (6…

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WEDNESDAY 180523

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Dislocates Group… Banded Shoulders and Lats Kneeling Front Rack Stretch 10 Yoga Push Ups 10 Scorpions Bear Crawl Down Bunny Hops Back Review the Push Press   Strength and Skill: Five sets of: Push Press x 4-5…

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TUESDAY 180522

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Scorpions Group… 200m Jog 10 Dislocates 10 Good Mornings 10 Leg Swings 10 Squats Review movements and progress into skill work….   Strength and Skill: Every 90 seconds, for 9 minutes (2 sets of each): Station 1:…

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MONDAY 180521

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Banded Good Mornings Group… Run 200m 10 Dislocates 10 Good Mornings 10 Behind the neck PVC presses 10 Squats 10 Jumping Spiders 45 Sec Handstand hold Review the Clean and Jerk   Strength and Skill: Every 90…

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SATURDAY 180519

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Banded Good Mornings Group… 200m Jog Leap Frogs Down and Back High Knees Down Zombie Walks 10 Scorpions 15 Waiter Bows 10 Squats 5 Burpee Pull ups Review movements and setup   Fitness: Teams of 3 For…

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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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