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SATURDAY 190831

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice   Fitness: Teams of 3 3 Rounds (30 Minute Cap): 400 Meter Team Run 80/60 Calorie Row Directly Into… 150 Alternating DB Snatch *Increase the DB weight every 50 reps with the last 50 reps…

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FRIDAY 190830

Warm-up: Individual… Foam Roll 3 minutes Banded Shoulders and Lats Group…. Row 1000 meters 15 Waiter Bows Three Sets: 5 Deadlifts or KB Swings building up to working weight (practice touch and go cycling for Deadlifts) 20-30 seconds Handstand Hold or Bar Hang to prep…

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THURSDAY 190829

Warm-up: Individual…. Foam Roll 2-3 minutes Skip rope for 2-3 minutes Group…. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s…

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WEDNESDAY 190828

Warm-up: Individual… Banded Samson Pose 1 minute per side Bike 3 minutes building effort Group…. 200m Jog 10 in place reverse lunges Spiderman Pose each side 10 Jumping Spidermans Pigeon Stretch 10 KB Swings 30 Sec Hold in bottom of squat with KB goblet hold…

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TUESDAY 190827

Warm-up: Individual… Foam Roll Thoracic Spine and Posterior for 5 minutes Group…. 200m Jog 15 Waiter Bows Kneeling Front rack stretch/mobility 15 Squats High Knees Down Broad Jumps Back With an empty barbell… 5 reps strict muscle clean (front rack pulls) 5 Romanian deadlifts 5…

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MONDAY 190826

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry Group… 15 Swinging Bear Hugs 10 Arm Circles each Way 15 Dislocates 10 PVC Strict Press 10 PVC Behind the neck Strict Press With empty barbell…. 5 Dips + pause 5 Dip + drive 5 Dip…

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August Athlete of the Month: Julia Debreceni

  When did you start with Cumming Strength and Fitness?  Started January 14, 2016   Favorite Workout?   “Mary” (20 min AMRAP: 5 HSPUs / 10 Pistols / 15 Pull Ups)   Least Favorite Workout?   “Karen” (150 wall balls)   Favorite Movement?   It’s a toss up: power cleans,…

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SATURDAY 190824

Warm-up: Individual… Foam Roll 3 minutes Row or Bike 3 minutes Group…. Coaches Choice   Fitness and Performance: In teams of 2 please complete 30 min AMRAP leap frogging movements: 400 Meter Run 30 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (24/16 kg)  …

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FRIDAY 190823

Warm-up: Individual…. Skip rope 2 minutes Banded Lats and Shoulders Group… Coaches Choice…   Skill and Strength: Every 2 minutes, for 12 minutes (3 sets of each): Station 1: Muscle-Ups/Chest to Bar/Pull ups x Max Reps in 45 seconds Station 2: Handstand Walk x 10…

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THURSDAY 190822

Warm-up: Individual…. Row or Bike 15 Banded Good Mornings Group… 200m Jog Russian Walks Down Zombie Walks Back 12 Waiter Bows 10 Russian Baby Makers 12 KB Swings 10 Single Leg KB Deadlifts Grab a barbell to do a coach led hip hinge/deadlift warm up…

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