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MONDAY 181001

Warm-up: Individual… Row or Bike Crossover Symmetry LAX to Shoulders Group…. 400m jog Lie down on your belly with a PVC overhead in a wide(r) grip. Lift your chest and PVC then lower the PVC behind the neck and press back up. You’re basically doing…

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SATURDAY 180929

Warm-up: Individual… Row or Run Crossover Symmetry 12 Hollow Rocks Group… 200m Jog (alternate every 50M- High Knees, Butt Kickers, Side Shuffles) 15 Dislocates 15 Good Mornings 10 OH PVC Lunges in Place 10 Trunk Twists 10 Push Ups 10 Squats Review the workout and…

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FRIDAY 180928

Warm-up: Individual… Roll Upper Back, Glutes and Quads 10 Dislocatres Assault Bike 2 minutes Group… 200m Jog Downward Dog Spiderman Pose Upward Dog 10 Squats 10 Push ups Review the Clean and Jerk   Strength and Skill: Every 2 minutes, for 16 minutes (8 sets):…

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THURSDAY 180927

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group…. 10 Waiter Bows 10 Samson Lunges 5 Inch Worms in place 10 Jumping Spiders 10 Squats Review the workout and setup equipment   Performance and Fitness: Every 10 minutes, for 40 minutes (4 sets)…

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WEDNESDAY 180926

Warm-up: Individual… Run or Row 12 Banded Good Mornings 12 Trunk Twists Group… 200m Jog Pigeon Stretch Each Side Downward Dog and Upward Dog Russian Walks Down Samson Lunges Back Review the Deadlift setup and start moving to build to 55%   Strength and Skill:…

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TUESDAY 190925

Warm-up: Individual… Skip rope for 2 minutes LAX to Shoulders/Pecs Crossover Symmetry Group… Bear Crawl Down 10 Scorpions to open up shoulders Samson Lunges back 10 Scap Push ups 5 Push ups Review the Bench Press….   Strength and Skill: Take 15 minutes to build…

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MONDAY 180924

Warm-up: Individual… Row or Bike Box Top Pigeon Stretch 12 High Box Step Ups Group… 200m Jog High Knees Down Butt Kickers Back 10 KB Swings 10 Goblet Squats Accumulate 30 Sec in bottom of the squat holding a KB in the goblet position 10…

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SATURDAY 180923

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Scorpions Group… 400m Jog 15 Arm Circles each way 10 Bear Hugs Ostrich Walks Down 10 Squats Broad Jump Down Pigeon Stretch each side Review the workout and setup….   Fitness: Teams of 3: 2 Rounds For…

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FRIDAY 180921

Warm-up: Individual… Row 5oom Crossover Symmetry 12 Trunk Twists Group… 10 Inch worms in place 10 Waiter Bows 10 Samson Lunges in Place Coach led barbell continuum warm up Review the workout and build to working weight/movements   Fitness: In teams of two, alternating full…

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