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MONDAY 190401

Warm-up: Individual…. Bike or Row Crossover Symmetry Group… LAX to Pecs and traps 12 Dislocates 10 Scorpions Bear Crawl Down 5 Burpees Backwards Bear Crawl Back 30 Sec Plank Review the Bench Press and build for 6 minutes to starting weights….   Strength and Skill:…

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SATURDAY 190330

Warm-up: Individual… Foam roll Bike 2 minutes Group…. Coaches Choice     Fitness: In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories of Rowing (or 9 Calories of Assault…

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FRIDAY 190329

Warm-up: Individual… Foam roll for 3-5 minutes Group…. Coaches Choice….   Fitness: Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Assault Bike Station 2 – 40 Wall Ball Shots Station 3 – 30 Alternating Dumbbell Snatches Station…

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THURSDAY 190328

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 200m jog 250m Row 3 movements in 3 minutes: Squats Push-ups Sit-ups Review the movements and prep for them…   Fitness and Performance: Teams of 2: 6 Rounds: 12 Box Jumps (30/24…reduce as needed) 21 Dumbbell Front…

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WEDNESDAY 190327

Warm-up: Individual… 400M jog Crossover Symmetry Group…. Butt Kicker Down High Knees back 12 Waiter Bows 5 Burpees Bear Crawl Down Backwards Bear Crawl Back :30 Sec Bar hang to warm up grip Review the work out and pieces, then setup a EMOM warm up……

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TUESDAY 190326

Warm-up: Individual… Foam Roll 2 minutes Bike 3 minutes Group…. Jog down and back 5 times Pigeon Stretch both side Spiderman Crawl Down High Knees Back 12 Squats Review the back squats and take 5-8 minutes to build up to 55% working on depth and…

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MONDAY 190325

Warm-up: Individual… Row or Bike Crossover Symmetry Shoulder mobility Group… 200m Jog 15 Dislocates 30 Sec Plank Plank walks (8 steps left and right- 8 forwards and backwards) 10 Situps Review the Dumbbell work for today   Strength and Skill: Every 2 minutes, for 16…

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SATURDAY 190323

Warm-up: 400m Jog 12 Good Mornings 12 Dislocates Group…. Coaches Choice   Fitness and Performance: In Teams of 3: 12 Minutes to Build to a Heavy Complex (High hang, Hang, from the floor power cleans) (One barbell, score is the sum of all 3 weights)…

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FRIDAY 190322

Warm-up: Individual… Row or Bike 3 minutes Crossover Symmetry Group…. 30 Jumping Jacks 5 Burpees 10 Push ups 15 Squats Review the workout…then 5,4,3,2,1 Thrusters and Pullups to prep for the workout   Fitness: 33-27-21-15-9 reps for time of: 65/45-lb. thrusters (Can sub with DB…

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THURSDAY 190321

Warm-up: Individual…. Row or Bike Crossover Symmetry Group…. LAX to Shoulders and Pecs 15 Dislocates 10 Scorpions to open chest 8 Slow Tempo push ups 30 Sec Plank hold Review the Bench and take 7 minutes to build to starting loads…..   Strength and Skill:…

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