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WEDNESDAY 190501

Warm-up: Individual…. Row or Bike 3 Minutes 15 Banded Good Mornings Group…. 200m Jog Ankle Dorsiflexion with a band x 60 seconds per side Couch Stretch x 90 seconds per side Bear Crawl Down and Back Single-Leg Jumps x 10 per leg 45 Sec Plank…

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TUESDAY 190430

Warm-up: Individual… Foam Roll Thoracic and legs out for 5 minutes Group… Bear Crawl Down Broad Jump Burpees Back Planked alternating toe touch with hands 10 per side Three Sets w/ PVC or Unloaded Barbell: Behind the Neck Shoulder Press x 5 Overhead Squat x…

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MONDAY 190429

Warm-up: Individual… Foam Roll and prep hips Bike for 2 minutes Group… Couch Stretch x 60 seconds per side Cuban Press x 10 reps Over-Under Hip Opener x 10 reps Tabata Plank x 8 sets of 20s work/10s rest (rotate between plank positions & plank harder…

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SATURDAY 190427

Warm-up: Individual…. Foam Roll for 5 minutes Group…. Coaches Choice….   Fitness: In teams of two, complete the following for time: 100 Alternating Reverse Lunges with Farmer’s Carry 400 Meter Run (together) 80 Dumbbell Push Presses 400 Meter Run (together) 60 Alternating Single-Arm Dumbbell Snatches…

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FRIDAY 190426

Warm-up: Individual… Row or Bike 3 minutes 12 Banded Good Morning Group…. 12 Waiter Bows Russian Walks Down Butt Kickers Back 15 KB Swings moderate weight 10 Single leg DB Snatch each side- light weight 10 Ring Scap Rows High Knees down Bunny Hops Back…

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THURSDAY 190425

Warm-up: Individual… Foam Roll 3 minutes Row or Bike 2 Minutes Group…. 10 Cat and Cows Single-Arm (Foot Supported) Static Hang x 30 seconds per side Toe Tap Pike x 20 reps 10 Hollow Rocks 10 Lunges on each side Followed by… 500m Row Review…

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WEDNESDAY 190424

Warm-up: Individual…. Bike 3 minutes Crossover Symmetry Group… Matrix Turns x 10 reps each way Scapular CARs x 5 in each direction per side Shoulder CARs x 5 in each direction per side Followed by… Kettlebell Halos x 10 (5 in each direction) Kettlebell Press x 5…

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TUESDAY 190423

Warm-up: Individual… Bike 3 minutes Pigeon stretch Group…. Couch Stretch x 90 seconds per side Ankle Dorsiflexion x 60 seconds per side with band Hip CARs x 5 circles in each direction per side Squat Therapy against wall x 5 @ 3 sec down and…

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MONDAY 190422

Warm-up: Individual… Foam Roll 2 minutes Row or Bike Crossover Symmetry Group… Run 200m 12 Leg Swings each way Wall Slides x 10 @ 3 sec down 3 sec up Russian Baby Makers x 10 Cuban Press x 10 Overhead Squats x 10 Bird Dogs…

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SATURDAY 190420

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice….   Fitness: Teams of 3: AMRAP 25: 100/75 Calorie Row 60 Alternating Dumbbell Snatches 450 Single Unders 25 Strict Pullups 25 Knee Raises   Performance: Teams of 3: AMRAP 25: 100/75 Calorie Bike 60 Alternating…

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