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SATURDAY 190601

Warm-up: Individual… Bike 2 minutes Foam Roll Group… Coaches Choice…   Fitness and Performance: In teams of two, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Run (together) 80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)…

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FRIDAY 190531

Warm-up: Individual… Banded Hamstrings Row 500m Group… 200M jog Superman Hold 30 sec hold Abmat Situps x 15 reps Pronated Hang x 30-60 seconds Russian Baby-Makers x 10-15 reps Jefferson Deadlift x 10 reps Followed by…   Strength and Skill: Take 12 Minutes to build…

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THURSDAY 190530

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 200m Jog…then Every 90 seconds, for 9 minutes (2 sets) of: Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps Station 2 – 30 seconds per side of Rotational Medicine Ball Throws Station…

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WEDNESDAY 190529

Warm-up: Individual… Foam Roll 5 minutes Group…. Two Sets: 30 seconds of Superman Hold 30 seconds of Barbell Floor Press (empty bar) 30 seconds of Glute Bridge Marching 30 seconds of Medicine Ball Carry between palms/arms extended 30 seconds of Plank Toe Taps (or Plank…

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TUESDAY 190528

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. Row 300m 10 Hollow Rocks Downward Dog hold Pigeon Stretch both sides 10 Scorpions High Knees Down Bunny Hops Back   Fitness: 50-40-30-20-10 Hops over a loaded barbell Abmat situps **You must accomplish a 1000m Row at…

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MONDAY 190528 “Memorial Day Murph”

Warm-up: Individual… On your own warm-up to be ready to start your heat on time warm up your body for the movements below….   Fitness and Performance: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of…

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SATURDAY 190525

Warm-up: Individual… 400m Run or Bike 20 Cal Crossover Symmetry Group… Coaches Choice….   Fitness: Teams of 3 For Time (30 Minute Cap): 3 Rounds: 70 Cal Row 50 Burpees 25 L Seated Presses Directly Into… 36 DB Alternating Power Snatch 36 DB Alternating Power…

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FRIDAY 190524

Warm-up: Individual… Row or Bike or Skip Rope Crossover Symmetry Group… 200m Jog 10 Dislocates 10 Good Mornings With a barbell…. Every minute on the minute for 9 minutes (3 sets): Station 1 – Press from Jerk Receiving Position x 5 reps Station 2 –…

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THURSDAY 190523

Warm-up: Individual…. Foam Roll Crossover Symmetry Group…. Followed by… Two Sets: Assault Bike x 30 seconds Rest 30 seconds Waiter + Farmer Carry – Down and Back Rest 30 Strength and Skill: Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1…

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WEDNESDAY 190522

Warm-up: Individual… Foam Roll Lower Body Bike 2 minutes Group… Every 90 seconds, for 9 minutes (2 sets) of: Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps Station 2 – 30 seconds per side of Rotational Medicine Ball Throws Station 3…

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