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FRIDAY 190201

Warm-up: Individual… Skip Rope 2 minutes Crossover Symmetry 10 Hollow Rocks Group…. Row 100m 10 Squats 10 Sit-ups Row 100m 10 Jumping Squats 10 Knees to Elbows Row 100m 10 Barbell Thrusters 10 Toes to Bar Review the movements and setup….Hit the restroom and grab…

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THURSDAY 190131

Warm-up: Individual… Row or Bikes 12 Banded Good Mornings Group…. Jog Down and Back 3 times 5 Inch Worms 10 Scorpions 10 Cat and Cows 10 Waiter Bows 10 Goblet Kang Squats Review the Deadlift and take 7 minutes to build to a working set……

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WEDNESDAY 190130

Warm-up: Individual… Row 500m Crossover Symmetry Group… 12 Dislocates 12 Good mornings Cobra Pose 30 sec Downward Dog pose 30 sec 10 Push ups 10 Squats :30 sec bar hang +10 beat swings :30 Handstand hold Discuss goat work options and setup….   Skill and…

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TUESDAY 190129

Warm-up: Individual… Row or Bike Stretch hips Group… Jog down and Back 3 times High Knees Down Spiderman Back Tabata Planks (focus on solid neutral spine) Review the Back squat Take 7 minutes to build to working weights.   Strength and Skill: Back Squat *Set…

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7 Tips to a Better Immune System

Do you feel like you’re always getting sick? Like you catch every cold out there, and even the flu shot you get doesn’t prevent your body from catching it each year? Or are you prone to infections? UTIs have just become a part of your…

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MONDAY 190128

Warm-up: Individual… Row or Bike Crossover Symmetry Pigeon Stretch Group…. 12 Dislocates 12 Trunk Twists 12 Good Mornings 10 In place OH PVC Lunges Bunny Hops Down Butt Kickers Back 10 Push ups     Strength and Skill: Five sets of: Push Press x 3-4…

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SATURDAY 190126

Warm-up: Individual…. 400M Jog 12 Good Mornings 12 Dislocates Group… Coaches Choice   Fitness: For Time (30 Minute Time Cap): 2 Rounds 90 Dumbbell hop overs 30 DB Hang Squat Cleans 30 Hanging Leg Raises 30 DB Snatch 100/80 Calorie Rowing 2 Rounds 90 Dumbbell…

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FRIDAY 190125

Warm-up: Individual… Foam Roll upper back and quads Ride bike for 2 minutes Group… walk with a med ball overhead for 100m With your med ball: 10 good mornings holding MB in front 10 goblet squats 10 kang squats 10 wall balls 10 lateral jumps…

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THURSDAY 190124

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Jog down and back 3 times High Knees down Butt Kickers back 12 Dislocates 12 Good Mornings 10 Squats 10 Jumping Spiders Review the Snatch positions Barbell warm-up (coach led)   Strength and Skill: Five sets of:…

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