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MONDAY 180219

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry Banded Shoulders Group… LAX to traps and shoulders 15 Dislocates 10 Trunk Twists 10 Good mornings 10 Scorpion shoulder stretch 5 Burpees 10 Squats Review Movements   Strength and Skill: Every two minutes, for 8 minutes…

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SATURDAY 180217

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Good Mornings Group… 200m Jog or 10 Burpees 10 Dislocates 10 Leg Swings 10 Good Mornings Zombie Walks Down High Knees Back Pigeon Stretch Cobra Stretch Ostrich Walk Down Butt Kickers Back 10 Yoga Push ups 10…

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FRIDAY 180216

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Hollow Rocks Group… 15 Leg swings 15 Waiter Bows Banded Hip Distraction 10 Squats Cobra Stretch 10 Scorpions Review the Back Squat   Strength and Skill: Four sets of: Back Squat x 6 reps Rest 3 minutes…

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THURSDAY 180215

Warm-up: Individual… Row or Bike Crossover Symmetry Skip Rope Group…. Run 200m 10 Disclocates 10 Good Mornings Ostrich Walks Down Butt Kickers back 10 Scorpions 10 KB swing 10 Goblet Squats Review the clean positional work Active warm up: (with empty barbell) 5 Rack pulls…

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WEDNESDAY 180214

Warm-up: Individual…. Row 500M Crossover Symmetry 10 Hollow Rocks Group… 15 Dislocates 10 Good Mornings 10 Yoga Push ups Review the Skill work and use it as an active warm up…   Strength and Skill: Every minute, on the minute, for 12 minutes (3 sets)…

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TUESDAY 180213

Warm-up: Individual… Row or Bike 20 Banded Good mornings Monster Walks Group… Butt Kickers Down High Knees Back Zombie Walks Down Flamingo Walks back Ostrich Walks Down Side Lunges back 10 KB Swings 10 Single leg Deadlifts with KB Review the Zombie Deadlift….   Strength…

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MONDAY 180212

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Dislocates Group… Foam Roll Lats and upper back and quads LAX to Pecs and traps 200m Jog 10 Squats 5 Strict Pullups 2 Wall Walks Review movements Active warm up of…. 2 Rounds “NOT” for time 2…

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SATURDAY 180210

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… Bear Crawl Down Ostrich Walks Back 5 Burpees High Knees Down Samson Lunges Back 10 Scorpions 10 Squats Review Movements and setup   Fitness: Teams of 3 AMRAP 30: 150 Calorie Bike or Row…

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FRIDAY 180209

Warm-up: Individual… Row or Bike Crossover Symmetry Skip Rope 2 minutes Group… Samson Lunges Down Zombie Walks Back 5 Burpees Bunny Hops Down Reverse Lunges back 15 Waiter Bows Review the Hip Hinge of the KBS and Power Clean   Fitness: Three rounds for time…

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