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SATURDAY 170819

Warm-up: Individual… Row/Run/Bike Crossover Symmetry 15 Hollow Rocks Group… 200m jog 15 Dislocates 10 Good Mornings Zombie Walks Down Bunny Hops Back 2 Minutes Bear Crawl hand tag   Fitness: For each of the following, partners will alternate complete rounds, and work through as many…

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FRIDAY 170818

Warm-up: Individual… Foam Roll for 2 minutes 10 High Box Step ups 10 Ring Rows Group… 200m Jog Zombie Walks Down Twisting Lunges Back 5 Burpees 15 Squats 10 Push ups   Strength and Skill: Three sets of: Dumbbell Walking Lunges x 20 steps Rest…

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THURSDAY 170817

Warm-up: Individual… Row or Bike 15 Disclocates 20 Banded Good Mornings Group…. 200m Jog 10 Leg Swings 10 Squats High Knees Down Ostrich Walk Back Broad Jump Down Butt Kickers Back Clean Review   Skill and Strength: Six sets of: Clean or Power Clean x…

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WEDNESDAY 170816

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Yoga Push ups Group… 15 Dislocates 15 Trunk Twists 10 Good Mornings 10 Scorpion shoulder stretch 30 Sec Upward Dog Review Split Jerk   Warm up complex: 5 strict press, 5 push press, 5 push jerks  …

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TUESDAY 170815

Warm-up: Individual… Skip Rope 2 minutes 10 Ring Rows 10 Yoga Push ups Group… 200m Jog 15 Dislocates 10 Matrix Turns Bear Crawl Down Ostrich Walks Back   Strength and Skill: Every 90 sec, for 3 sets of each: Station 1: Muscle-Ups x Max Reps…

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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…

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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…

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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…

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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…

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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…

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