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WEDNESDAY 180801

Warm-up: Individual… Row or Bike Crossover Symmetry Lax to Pecs/Shoulders Group… 12 Dislocates 12 Good Mornings 10 Scorpions 10 Scap Push Ups 10 Push ups Review the Bench Press and warm up   Strength and Skill: Every 3 minutes, for 18 minutes (6 sets): Bench…

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TUESDAY 180731

Warm-up: Individual… Row or Bike Foam Roll Hamstrings Banded Hamstrings Group… Samson Lunges Down Zombie Walks Back Pigeon Stretch both sides Monster Walks 10 Squats Review the Deadlift- take 5 minutes to build up to 50%   Strength and Skill: Deadlift *Set 1 – 10…

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MONDAY 180730

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Hollow Rocks Group… 200m Jog 10 Dislocates 10 Good Mornings High Knees Down Butt Kickers Back Bunny Hops Down Samson Lunges Back     Strength and Skill: Every two minutes, for 20 minutes (10 sets): Power Clean…

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SATURDAY 180728

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good Mornings Group… 200m Jog 15 Waiter Bows 12 Trunk Twists 12 Kang Squats 10 Reverse Lunges in Place Wheel Barrow down and back with a partner 10 Push ups Review movements Grab an empty barbell…

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FRIDAY 180727

Warm-up: Individual… Run/Row/Bike Banded Hamstrings Banded Lat Stretch Group… 200m Jog Pigeon Stretch on each side Ostrich walks High knees back 10 Squats Downward Dog/Upward Dog 10 Kipping swings 10 Scap Pull ups 5 Strict pull ups Review the movement standards and setup…   Fitness:…

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THURSDAY 180726

Warm-up: Individual… Row or Bike Crossover Symmetry 15 Good Mornings Group…. 200m Jog 10 Dislocates 10 Matrix Turns Bear Crawl Down Spiderman Crawl Back 10 Squats 10 Push Ups Review the positions….   Strength and Skill: Every 2 minutes, for 6 minutes (3 sets): High…

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WEDNESDAY 180725

Warm-up: Individual… Row or Bike Crossover Symmetry 10 High Box step ups Group… Samson Lunges Inch Worms Back Downward Dog/Upward Dog Pigeon Stretch 10 Jumping Spiders 10 Squats Review the Back Squat and take 6 minutes to build to a working set.   Strength and…

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TUESDAY 180724

Warm-up: Individual… Row or Bike Banded Hamstrings 10 Hip extensions on GHD Group… 15 Waiter Bows Lunges Down Reverse Lunges Back 10 Squats Ostrich Walks Down Butt Kickers Back Bunny Hops Down High Knees Back Review the movements Take 8 minutes to warm up Deadlift…

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MONDAY 180723

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Shoulders Group…. Kneeling Front rack 5 Walk out Inch Worms Downward Dog Upward Dog 10 Scorpions 10 Push ups 3 Wall Walks Review the Press positions…. Take 6 minutes to build to 70% on your press  …

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SATURDAY 180721

Warm-up: Individual… Row or Bike 15 Banded Good Mornings Pigeon Stretch Both sides Group… 200m Jog Zombie Walks Down Butt Kickers Back Downward Dog Upward Dog 10 Scorpions 10 Squats 10 Push ups Review the workout…. Take 5 minutes to build to starting weights. ***You…

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