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SATURDAY 180901

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 400m Jog 15 Trunk Twists 15 Waiter Bows 10 Hollow Rocks High Knees Down Butt Kickers Back Review the movements and take 5 minutes to warm up to working sets   Fitness: In teams of three, complete…

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FRIDAY 180831

Warm-up: Individual… Row or Bike 10 Hollow Rocks 10 High Box Step ups Group… Pigeon Stretch Both Sides Spiderman Pose each side Downward and Upward Dog Karaoke Down and Back Duck Walk Down Butt Kickers Back 15 Squats Review the Back Squat   Strength and…

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THURSDAY 180830

Warm-up: Individual…. Run 400m 15 Trunk twists 10 Waiter Bows Group… 200m Jog Butt Kickers Down High knees Back Flamingos Hip stretch Down Ostrich Walks Back Review the movements   Fitness and Performance: Every 5 minutes rotate through the 3 stations, for 2 sets: Station…

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WEDNESDAY 180829

Warm-up: Individual… Row or Bike 12 Banded Good Mornings Pigeon Stretch Group…. 200m Jog Russian Walks Down Butt Kickers Back 15 KB Swings 10 Single leg Deadlift with KB 10 Goblet Squats Monster Walks with Bands 10 each side Samson Lunges in place Review the…

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TUESDAY 180828

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Dislocates Group… Russian walks down Bear Crawl Back 3 movements in 3 minutes….(every 20 sec for 3 rounds) Push ups Scorpions Plank hold Review the Bench Press and use the 7 minutes to build up to 75%…

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MONDAY 180827

Warm-up: Individual… Row or Bike Crossover Symmetry 10 KB Swings and 10 Goblet Squats Group… 200m Jog 12 Trunk Twists 12 Waiter Bows Spiderman Pose each side 2 sets of… 15 Sec Bike Sprint 10 Goblet Squats Review Workout Take 6 Minutes to build up…

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SATURDAY 180825

Warm-up: Individual… 10 Burpees or 400m Jog Crossover Symmetry 10 Hollow Rocks Group…. 200m Jog 20 Arm Circles 15 Jumping Jacks High Knees Down Butt Kickers Back 5 Strict Pullups 15 Waiter Bows 10 Squats Review the Movements, Setup and Warm up the specific movements……..

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FRIDAY 180824

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Kipping Swings Group… 200m Jog Banded Lat and Shoulders 3 sets of: 15 Second Bike sprints at 80% effort 5 Strict Pullups Rest 30 seconds after Pullups Then… Review Skill work and get started   Skill and…

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