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THURSDAY 190801

Warm-up: Individual… Bike or Row Crossover Symmetry Group… 200m Jog Pigeon Stretch Downward and Upward Dog Poses 15 Squats 10 Jumping Spiders Review the Back Squats and take 7 minutes to build up….. Strength and Skill: Back Squat *Set 1 – 5 reps @ 65-70%…

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WEDNESDAY 190731

Warm-up: Individual… Bike 2 minutes Crossover Symmetry Group… 200m Jog Supinated Grip Static Hang x 60 seconds (accumulated, if needed) Perfect Stretch x 10 steps Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed) Bear Crawl x 20 steps…

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TUESDAY 073019

Warm-up: Individual… Row or Bike 2 minutes Foam roll Thoracic spine Group…. 12 Dislocates 10 Scorpions 5 Shoulder CARs per side both directions Wall Slides x 10 @ 3 sec up and down Followed by… Three Sets: Tall Jerks x 3 Press From Receiving Position…

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MONDAY 190729

Warm-up: Individual… Bike 3 Minutes 15 Banded Good Mornings Group… Zombie Walks Down High Knees Back Russian Walks Down Butt Kickers Back Butt Walks Halfway down Backward Butt Walks Back 12 Waiter Bows 10 Russian Babymakers Review the Deadlift setup and positions….take 5 minutes to…

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SATURDAY 190727

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice   Fitness: Teams of 3 4 Rounds For Time (30 Minute Time Cap): 800 Meter Run relay style 60-50-40-30: KB Deadlifts DB Front Squats DB Push Press *increase weight each round to finish at a…

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FRIDAY 190726

Warm-up: Individual…. Row 500m Crossover Symmetry Group… Banded Lat Pull Downs x 10-15 per arm Lunge Matrix x 3 steps to each position for 10 reps Followed by… Two Sets: Row x 30 seconds Rest 30 seconds Single-Leg Jumps x 5 each leg Rest 30…

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THURSDAY 190725

Warm-up: Individual…. Foam roll for 5 minutes Group…. 200m Jog 10 Scorpions 10 Push ups Kettlebell Halos x 30 seconds Plank Shoulder Taps x 30 Seconds Glute Bridge Hold x 60 seconds Review the Bench Press…..take 7 minutes to build up to a working weight…

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WEDNESDAY 190724

Warm-up: Individual… Bike 3 Minutes Hip Mobility for 2-3 minutes Group… Samson Lunges Down Spiderman Crawl Back Perform 30 seconds each of the following movements… *Station 1 – Situps *Station 2 – Air Squats *Station 3 – Side Plank Hold *Station 4 – Side Plank…

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August Athlete of the month: Dean Basher

When did you start with Cumming Strength and Fitness? Will be 4 years this December! Favorite Workout? Any workout where I get to lift a lot of heavy weight. Isabelle and 12 Days of Christmas are always favorites too. Least Favorite Workout?  Being a bigger feller I…

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TUESDAY 190723

Warm-up: Individual… Row 500m 15 Banded Good Mornings Group… 200m Jog Wall Slides x 10 @ 2 sec up and down Perfect Stretch x 10 steps Handstand Hold x 60 seconds (accumulated, if needed) Tall Box Step-Ups x 10 each side Review the workout movements…

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