banner

THURSDAY 171019

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 12 Goat Baggers Group… 200m Jog 12 Waiters Bows 5 Inch worm push ups 10 Scorpions Ostrich Walks Down Zombie Walks Back Review Deadlifts and Rope Climb   Strength and Skill: Five sets of: Deadlift x…

continue reading...

WEDNESDAY 171018

Warm-up: Individual… Row or Bike Crossover Symmetry 10 GHD Situps Group… 15 Good Mornings 10 Squats Side Lunges Down Inch Worms Back 5 Burpees 5 Push ups and 5 dive Bomber push ups Review Power Clean.   Movement Prep: EMOM 6 2 Power Cleans (Building…

continue reading...

TUESDAY 171017

Warm-up: Individual… Bike or Row 2 minutes Crossover Symmetry 15 Hollow Rocks Group… 15 Dislocates 15 Good Mornings 10 Trunk Twists Ostrich Walks Down Butt Kickers Back High Knees Down Bunny Hops Back Review Snatch and Positions   Strength and Skill: Every 90 seconds, for…

continue reading...

MONDAY 171016

Warm-up: Individual… Row 500m 12 High Box Step Ups Box Top Pigeon Stretch Group… 200m Jog 15 Leg Swings Pigeon Stretch Cobra Pose 12 Jumping Spiders 10 Scorpions 15 Squats Review Back Squat and warm up to working sets.   Strength and Skill: Back Squats:…

continue reading...

SATURDAY 171014

Warm-up: Individual… Row or Bike 2 Minutes Crossover Symmetry 15 Waiters Bows Group… 200m Jog Samson Lunges Down Bear Crawl Back 10 Hollow Rocks Pigeon Stretch both sides Cobra Pose 10 Jumping Spiders Review movements and warm them up…   Fitness: In teams of two,…

continue reading...

FRIDAY 171013

Warm-up: Individual… Row 500m Crossover Symmetry 15 Dislocates Group… 10 Arm Circles each way 10 Yoga Push ups Banded Shoulders 10 Scorpion with shoulder stretch Review the Push Press and Warm up   Strength and Skill: Take 15 minutes to build to today’s 1-RM Push…

continue reading...

THURSDAY 171012

Warm-up: Individual… Bike 2 minutes Couch Stretch 1 minute each side 10 Hollow Rocks Group… Samson Lunges Down Butt Kickers Back Banded Hip Distraction 10 Squats Review Front Squat and Warm up   Strength and Skill: Three sets of: Front Squat x 5 reps (find…

continue reading...

WEDNESDAY 171011

Warm-up: Individual… Row or Bike 2 minutes Wrist Stretch mobility 10 High Box Step Ups Group… 200m Jog Pigeon Stretch Each side 10 Squats 10 Jumping Spiders 10 Cat and Cows Review the Hang Clean and Warm up the movement   Strength and Skill: Five…

continue reading...

TUESDAY 171010

Warm-up: Individual… Skip Rope 2 minutes Crossover Symmetry 15 Dislocates Group… Banded Shoulders Kneeling Wrist Stretch 30 Sec Handstand Hold on Wall 5 Burpees Review the z Press   Strength and Skill: Five sets of: Barbell Z-Press x 4 reps (build to today’s 4-RM) Rest 2-3…

continue reading...

MONDAY 171009

Warm-up: Individual… Row or Bike 2 minutes 15 Banded Good Mornings Pigeon Stretch Group… 15 Leg Swings Ostrich Walks Down Bear Walk Back 15 Squats Butt Kickers Down Zombie Walks Back Review Deadlift   Strength and Skill: Three sets of: Deadlift x 4-5 reps Immediately…

continue reading...

1 2 3 57

Search

+
WordPress Image Lightbox Plugin