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THURSDAY 181101

Warm-up: Individual… Row or Bike 12 Dislocates Group… Every minute on the minute for 9 minutes 1: Plate toe taps x :30 sec 2. Seated OH plate hold x :30 sec 3. Alternating single leg v-ups x 10/leg + :10 Hollow hold OR 15 Abmat…

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WEDNESDAY 181031

Warm-up: Individual…. Bike 2-3 Minutes Roll Posterior and Lats Group…. 1 round of 100 m row + 100 m run + 10 banded good mornings + 10 scap pull-ups 1 round of 100 m row + 100 m run + 10 light KBS + 5…

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TUESDAY 181030

Warm-up: Individual… Run/bike/row 3 mins, at a pace where you can nasal breathe only Group… Then: 10 spidermans 10 inchworms plus a pushup 10 no pushup burpees 10 cossack squats 10 sampson lunges 10 tuck jumps 10 air squats Then: :45 side plank / side…

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MONDAY 181029

Warm-up: Individual… Skip rope 2 minutes Crossover Symmetry Group… 10 Dislocates 10 Good Mornings 10 Trunk Twists 10 Jumping Lunges 45 Sec Handstand hold Empty Barbell snatch progressions: 5 movements of each position… High Hang, top of knees, mid shin Review the positions and strength…

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SATURDAY 181027

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice   Fitness and Performance: In teams of two, complete as many rounds and reps as possible in 30 minutes of: 5 Strict Pull-Ups (Partner A) 10 Push-Ups (Partner A) 15 Air Squats (Partner A) 5…

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FRIDAY 181026

Warm-up: Individual… Row or Bike Banded Shoulders and Lats Group… 200m Jog 15 Waiter Bows 10/10 Single leg KB deadlift 10 KB Swings 5 Goblet Squats + 5 Goblet Kang Squats 5 Scap Pullups + 5 Kip Swing + 5 Strict Pullups 10 Push ups…

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THURSDAY 181025

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 10/10 lateral plank walks 3 wall walks 10 In place inch worms :10 ring support hold 5-10 push ups Review the skill topics today….   Strength and Skill: Take 15 minutes to work on skill work today…….

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WEDNESDAY 181024

Warm-up: Individual… Mash Quads and roll Posterior LAX to Plantar Fascia Group… 100m KB Front rack walk Then: 5/5 clockwise-counterclockwise standing hip circles with leg + 10 sampson lunges + 10 spiderman lunges + 5/5 thoracic rotations from the bottom of the squat (arm reaching…

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TUESDAY181023

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. 5/5 box step ups + 5 box jumps + 5 box jump overs (completely clearing the box) + 5 taller box jumps (increase height) + 5 box jump overs at taller height (if possible) Then: 10/10 side…

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Will You Think Beyond the Sugar this Halloween?

First, an excerpt about Halloween from Jerry Seinfeld’s old-school stand-up: “The first time you hear the concept of Halloween when you’re a kid, your brain can’t even process the information. You’re like, ‘What is this? What did you say? …Who is giving out candy? Everyone…

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