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WEDNESDAY 190710

Warm-up: Individual… Row or Bike 3 Minutes Foam Roll T-Spine and Posterior Group…. 200m Jog Russian Walks Down 15 Waiter Bows Samson Lunges Back 12 Hip Bridges 12 Reverse lunges Review Movements and points of performance…. Strength and Skill: Every 90 seconds, for 18 minutes…

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TUESDAY 190709

Warm-up: Individual…. Row 3 Minutes 15 Dislocates Group…. Wall Slides x 10 reps @ 2020 10 Scorpions Followed by… Three Rounds: Row x 60 seconds 10 Push ups Review the Push Press…and take 6 minutes to build to a starting set Strength and Skill: Five…

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MONDAY 190708

Warm-up: Individual… Bike 3 minutes Couch Stretch x 60-90 seconds per side Group… 200m Jog 20 Jumping Jacks Bear Crawl Down + 15 seconds Hollow Rocks 12 Reverse Lunges Spiderman Crawl Back + 10 Squats 30 sec Plank 10 Jumping Squats Take 6-7 minutes to…

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SATURDAY 190706

Warm-up: Individual… Foam Roll 3 minutes 200m Jog Group… Coaches Choice   Fitness: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell Swings 10 Box Step-Overs (with…

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FRIDAY 190705

Warm-up: Individual…. Row 500m 12 Waiter Bows Group…. 200m Jog Downward Dog + Upward Dog poses Lunge Matrix x 5 steps to each position Pronated Hang x 60 seconds Banded Good Mornings x 15 reps (increase your speed as you go) Followed by… Take 10…

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THURSDAY 190704

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Leg Swings 12 Good Mornings 15 Jumping Jacks High Knees in Place for 30 sec 10 Squats 10 Push ups Get ready for your heat to start….   Fitness and Performance: Triple 3 For time: Row 3,000…

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WEDNESDAY 190703

Warm-up: Individual… Bike 2 minutes Couch Stretch x 60-90 seconds per side Group…. 200m Jog 12 Leg Swings each Way 10 Squats 30 seconds Bear Crawl + 30 seconds Hollow Hold 30 seconds per side of side planks 10 Reverse lunges on each side 10…

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TUESDAY 190702

Warm-up: Individual… 400m Jog 12 Banded Good Mornings Group…. Row 300m 5 Burpees Row 300m Review the power clean positions…. Barbell Complex x 3 sets w/ empty barbell: Romanian Deadlift x 5 Muscle Cleans x 5 Hang Power Cleans x 5 Then… Strength and Skill:…

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Athlete of the Month: Mark and Kaiden Hogan

When did you start with Cumming Strength and Fitness? Mark. (I really have no idea 😉 Kaiden started last summer officially. Favorite Workout? Mark: Annie Kaiden: Murph Least Favorite Workout? Mark: Fran Kaiden: not a huge fan of EMOMS Favorite Movement? Mark: Hang Power Cleans Kaiden:…

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MONDAY 190701

Warm-up: Individual… Bike easy for 3-5 minutes Crossover Symmetry Group…. 15 Dislocates 10 Scorpions Wall Slides x 10 reps with a  3 sec tempo up and down 20 Plank alternating shoulder taps Three Sets: Assault Bike (or Double-Under Practice) x 30 seconds 10 Push ups…

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