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THURSDAY 190228

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Jog down and back 3 times 10 Upward Dog and Downward Dogs 3 movements in 3 minutes: -Push ups -Situps -Squats Review the work to be completed….   Fitness: Five sets for max reps, each against a…

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WEDNESDAY 190227

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Dislocates Group… Row 500m 5 Strict Pullups 10 Push ups Barbell Led Coach warm-up: 5 Behind the neck Snatch push press 5 OH Squats 5 Snatch Balances 5 High Hang Snatch 5 Hang Snatch 5 Snatch Recover…

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Why you don’t need more discipline

World-renowned strength coach Charles Poliquin, who passed away in 2018, was always full of controversial ideas, such as his theory about vegans having a lower IQ. But he also had a ton to teach others about strength training, and life in general, evidenced by his…

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TUESDAY 190226

Warm-up: Individual… Bike or Row Crossover Symmetry Group… Kneeling wrist mobility 100m medball between wrist carry Down and Back OH Medball Lunges 45 Sec Handstand hold Review the push press (focus on dip in the heels with vertical torso) Active warm up from the rack:…

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MONDAY 190225

Warm-up: Individual… Bike or Jog 400M Banded Hip Mobility Group…. High knees Down Butt Kickers Back Bear Crawl Down Spiderman Crawl Back Prone Plank + Side Planks x 15 seconds in each position squeezing as hard as you possibly can 15 Squats Review the back…

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SATURDAY 190223

Warm-up: Individual… Bike or Run Crossover Symmetry Group…. Coaches Choice….   Fitness: Teams of 3 For Time: (30 Minute Time Cap) 120/90 Calorie Bike or Run 1 mile 70 DB Clean and Jerks 140 Abmat Situps 50 DB Clean and Jerks 50 Strict Pull-ups or…

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FRIDAY 190222

Announcement: -Even if you did not sign up for the Community Open- you should still come workout tomorrow at any of the classes to enjoy the fun.   Warm-up: Individual… Row 500m Crossover Symmetry Pigeon Stretch Group…. 15 Dislocates 15 Good mornings 250m Row 15…

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THURSDAY 190221

Warm-up: Individual…. Foam roll 3 minutes (hamstrings and upper back) Bike 2 minutes Crossover Symmetry Group….. 12 Dislocates 12 Good mornings 45 sec pizza game with Abmats 10 Burpees 12 Hollow Rocks 12 Supermans 10 Jumping squats Review the Push Press Setup and knock out…

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WEDNESDAY 190220

Warm-up: Individual… Skip rope 2 minutes (varying styles) Crossover Symmetry Banded lat Stretch Group… Jog Down and Back 3 times Skip Down and back 2 times Bunny hop down and back Bear Crawl down Backwards Bear Crawl back 30 sec bar hang 5 Strict pullups…

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TUESDAY 190219

Warm-up: Individual… Row or Bike Pigeon Stretch both sides Group… Banded Distracted Hip Flexor Stretch Banded Monster Walks 10 Squats 10 Fire Hydrants each side Bottom of squat hold with KB in goblet hold 30 Sec Review the Back Squat and take 8 minutes to…

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