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THURSDAY 191031

Warm-up: Individual… Row or Bike 3 minutes Crossover Symmetry Group…. Coaches Choice….   Strength and Skill: Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy.   Fitness and Performance:…

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WEDNESDAY 191030

Warm-up: Individual… Row or Bike 3 minutes Crossover Symmetry Group… Samson Lunges Down Russian Walks Back Spiderman Crawl Down Broad Jump Back Followed by… Barbell Complex x 2 sets: Clean Pulls x 3 Muscle Clean x 3 Tall Cleans x 3 Front Rack Alternating Reverse…

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TUESDAY 191029

Warm-up: Individual… Skip Rope 2 minutes 15 Disclocates Group… 10 Downward Dog to Upward Transitions 10 Scorpions 10 Push ups 10 Glute Bridges 30 Sec Plank Hold Review the Bench Press and then build to starting loads…..   Strength and Skill: Every 2 minutes, for…

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Athlete of the Month: John and Kelly Dodd

When did you start with Cumming Strength and Fitness? Kelly: I started with Cumming Strength and Fitness two years ago. John: I joined the gym in March of 2016 after moving to Cumming from Flowery Branch. Favorite Workout?   Kelly: My favorite workout is Kelly, of…

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MONDAY 191028

Warm-up: Individual… Bike 3 Minutes 20 Banded Good Mornings Group…. 200m Jog 15 Leg Swings 20 Waiter Bows 10 Reverse Lunges in place 5 Burpees 10 KB Swings 10 Reverse Goblet Lunges 10 Goblet Squats Review the workout…..setup and move through each movement to prepare…

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SATURDAY 191026

Warm-up: Individual… Bike 3 Minutes 20 Dislocates Group…. 200m Jog 20 Arm Circles 20 Swinging Bear hugs 10 Push Ups 15 Waiter Bows 10 Squats 200m Jog Review the workout…..if a large class you may start at either workout and flip after the rest….  …

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FRIDAY 191025

Warm-up: Individual… Bike 3 Minutes Banded Good mornings x 15 reps Group… Row 1 minute 15 Banded Good Mornings 10 Push ups Row 45 Sec 10 KB Swings 30 Sec Handstand hold 30 sec rowing 15 barbell deadlifts 5 HSPU’s or 5 hand release push…

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THURSDAY 191024

Warm-up: Individual… Foam Roll 3 minutes Banded Shoulders and Lats Group…. Coaches Choice…. Fitness: Four rounds for time of: Row 500 Meters Run 400 Meters 20/15 Calories of Assault Bike 10 Dumbbell Box Step-Overs Performance: Four rounds for time of: Row 500 Meters Run 400…

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WEDNESDAY 191023

Warm-up: Individual.. Bike 3 Minutes Foam Roll 2 minutes Group… Coaches Choice   Strength and Skill: Every 90 seconds, for 15 minutes (10 sets): Bench Press x 3 reps @ 65-70% of 1-RM Bench Press The goal is to move the barbell as quickly as…

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TUESDAY 191022

Warm-up: Individual… Skip Rope 2 minutes 15 Lunges each side Group… Coaches Choice…   Strength and Skill: Four sets of: Bulgarian Split Squat x 8 reps each leg @ 3 sec descend Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps…

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