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THURSDAY 181213

Warm-up: Individual… Foam Roll 2 minutes 12 Banded Good Mornings Group… Skill: On the 4th day of Christmas my coaches gave to me, 10 minutes of rowing skill drills. Review rowing mechanics and positions Set rowers out for skill work Pigeon Stretch both sides (you…

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WEDNESDAY 181212

Warm-up: Individual… Run or Row Banded lat Stretch Group… Bear Crawl Down High Knees Back 12 Hollow Rocks :30 Sec Bar hang 2 Beat swings one Kip (times 3 sets) Discuss the kip and its points of performance to prepare for skill time.   Strength…

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TUESDAY 181211

Announcements: -12 Days of Christmas starts this week -“Check in to Check Out” also begins this week, ask a coach for more details -OCR class is December 31st at 8:30am   Warm-up: Individual… Row or Bike Pigeon Stretch each side Group… Butt kickers Down High…

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MONDAY 181210

Announcements: -12 Days of Christmas starts this Monday -“Check in to Check Out” also begins this Monday, ask a coach for more details -OCR class is December 31st at 8:30am   Warm-up: Individual… Row or Bike Crossover Symmetry Group… 5 Shuttle runs down and back…

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SATURDAY 181208

Warm-up: Individual… Row or Bike Crossover Symmetry to prep shoulders Group…. Coaches Choice   Performance and Fitness: In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 20…

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FRIDAY 181207

Warm-up: Individual… Row or Bike Box Top Pigeon Stretch Group… Find a post/upright and sit in the bottom of the squat, in a passive position, for 30 seconds using the post for balance. Do the same thing but in an active bottom of the squat…

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THURSDAY 181206

Warm-up: Individual… Bike 2 minutes Crossover Symmetry Group… 30 mountain climbers 30 shoulder taps 10 single arm side plank rotations 10 inchworms with a pushup 10 pushups Review Bench technique and point of performance   Strength and Skill: Every 2 minutes, for 10 minutes (5…

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December Athlete of the Month: Tyler Cochran

When did you start with Cumming Strength and Fitness? I started at Cumming Strength & Fitness about 3 and a half years ago. I’ve been here on and off since then.  Favorite Workout?   My favorite workout is probably the Bear Complex. Least Favorite Workout?…

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WEDNESDAY 181205

Warm-up: Individual… Row or Bike Foam Roll Lats both sides Group… t-spine opener with foam roller across shoulder blades, reaching overhead for a post/upright. Hold there for 1-2 mins trying to get your hips toward the floor and hands toward the ground. Barbell warmup, 5…

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