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SATURDAY 190629

Warm-up: Indvidual.. 400m Jog Crossover Symmetry Group…. Coaches Choice… Fitness: 9 rounds for time with a partner of: 12 Strict Pullups + 12 Push ups 20 Alternating DB Snatches (Heavy) 50-yard buddy carry OR Heavy plate carry Share the work with your partner however you…

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FRIDAY 190628

Warm-up: Individual… Row or Bike Pigeon Stretch both sides Group… Bear Crawl Down 15 Hollow Rocks Bear Crawl Back 15 Squats Spiderman Crawl Down 10 Reverse Lunges per Side Broad Jumps Back 10 Hip Bridges Review and setup for Back Squats…… Strength and Skill: Every…

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THURSDAY 190627

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. Run 200m 12 Swinging Bear Hugs 10 Scorpions Cobra Pose Downward Dog Review Skill pieces…. Strength and Skill: Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique…

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WEDNESDAY 190626

Warm-up: Individual… Row or Bike 2 minutes Foam roll the T-spine Group…. Two Sets of: Russian Babymakers x 5 Cuban Press x 5 Dislocates x 10 Followed by… Two Sets of: Muscle Snatch x 3 Snatch Drops x 3 (lower for each one) OH Squats…

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TUESDAY 190625

Warm-up: Individual… Run 400M Crossover Symmetry Group… Two sets of: 10 Banded Good Mornings 10 per side Single-Leg Glute Bridge Hold 30 sec per side Side Plank Hold 10 Y pulls on Crossover Symmetry station Move through this with as little rest between movements as…

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MONDAY 190624

Warm-up: Individual… Row or Bike 3 Minutes Crossover Symmetry Group…. 200m Jog 12 Dislocates 12 Good Mornings Wall Slides x 5 @ 3 up and 3 down Kettlebell Halos x 10 (5 each direction) Followed by… Push Press x 5 (lightish weight or barbell only)…

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SATURDAY 190622

Warm-up: Individual… Bike or Row Crossover Symmetry Group…. Coaches Choice   Fitness: In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Dumbbell Devil’s Presses Station 2 –…

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FRIDAY 190621

Warm-up: Individual… Bike 2 Minutes Foam Roll 3 minutes Group…. Wall Slides x 5 @ 3 up and 3 down tempo 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 190620

Warm-up: Individual… Foam Roll 3-4 minutes working on hips and quads Group… Bear Crawl Down and Back + 30 seconds Hollow Hold 30 seconds per side of Spiderman Pose Static Hang x 30-60 seconds (one set pronated, one supinated) 10 Squats with a pause in…

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WEDNESDAY 190619

Warm-up: Individual… Bike 2-3 minutes Crossover Symmetry Group… 200m Run Banded Scarecrow x 60 seconds per position 5 reps of: Inchworms x 1 + Scapular Push-Ups x 5 Banded Sampson Stretch x 60-90 seconds per side Ankle Dorsi-Flexion x 60-90 seconds per side Followed by… Every…

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