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TUESDAY 191001

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group… 15 Dislocates 10 Swinging Bear Hugs 5 Inch worms in place with 2 push ups 10 Cuba Presses Review the Bench Press and build up…. Strength and Skill: Every 90 seconds, for 15 minutes (10 sets) of:…

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MONDAY 190930

Warm-up: Individual… Row 500m 20 Banded Good Mornings Group…. 200m Jog Russian Walks Down 12 Waiter Bows Samson Lunges Down Butt Kicker Back With an empty barbell… 10 Romanian DL’s 10 Deadlifts Review the Deadlift positions and begin building…. Strength and Skill: Take 20 minutes…

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SATURDAY 190928

Warm-up: Individual…. 400m Jog Foam roll legs Group… Coaches Choice… Fitness: Teams of 3: 7 Minute AMRAP: 125/85 Calorie Row Max Alternating DB Snatch Rest 3 Minutes 6 Mininute AMRAP: 105/65 Calorie Bike Max Hang DB Squat Cleans Rest 3 Minutes 5 Minute AMRAP: 70/40…

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FRIDAY 190927

Warm-up: Individual… Row 500m Crossover Symmetry Group…. 10 Dislocates 10 Good Mornings 10 Trunk Twists 10 Scorpions 10 Wall Slides 10 Push ups Strength and Skill: Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 1 rep @ 21X1 + 3-4 reps…

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THURSDAY 190926

Warm-up: Individual… Foam Roll 3 minutes Banded Good Morning 15 reps Group… Coaches Choices Strength and Skill: Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 reps @ 70% Reset the barbell every time on the floor…do not perform these touch and go….

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Athlete of the Month for October: Ray Ready

When did you start with Cumming Strength and Fitness? I started with CS&F in February 2016 based on a recommendation from my wife who knew one of the coaches (Tiffani).  It was a great time in the Ready household as my oldest daughter was born…

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WEDNESDAY 190925

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry Group… Bear Crawl Down and Back 15 Arm Circles each way 15 Swinging bear hugs Banded Good Mornings x 30 seconds Banded Lat Stretch x 30 seconds per arm Followed by… Barbell Complex x 2 sets:…

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TUESDAY 190924

Warm-up: Individual… Row 500m or 400m Jog 15 Good Mornings Group… Followed by… 30 seconds Bear Crawl + 30 seconds Hollow Hold 20 Situps Static Hang x 30-60 seconds (one set pronated, one supinated) 20 in-place lunges (10 forward and 10 reverse) 10 Burpees Fitness:…

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MONDAY 190923

Warm-up: Individual… Foam Roll 3 minutes Bike for 2 minutes Group… 200m Jog Lunges Down Reverse Lunges back 10 Squats 30 Sec Plank 5 Spiderman Push ups complexes 10 KB Swings 10 Goblet Squats Review the Front Squat Positions and tempo structure…. Strength and Skill:…

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SATURDAY 190921

Warm-up: Individual… Bike 3 minutes Crossover Symmetry Group… Coaches Choice….   Fitness: Teams of 3 For Time (30 Minute Cap): 60 Dumbell Snatches (L+R=1) 400 Meter Team Run 35 Strict Pullups 400 Meter Team Run 100 Lateral Barbell Burpees 400 Meter Team Run 35 Strict…

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