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SATURDAY 191130

Warm-up: Individual… Bike 3 minutes Foam Roll 2 minutes Group… Coaches Choice… Fitness: Teams of 3 for Time (30 Minute Cap): 800 Meter Team Run 80/60 Calorie Row 80 Box Step Overs 80 DB Front Squats 80 Hang DB Clean and Jerks 80 DB Front…

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FRIDAY 191129

Open gym 7:30-9:30.   Warm-up: 400m Jog 12 Dislocates 10 Good Mornings 10 Lunges per leg 10 Squats 5 Burpees Setup equipment and run through each movement for 5 reps to prep…..   Fitness & Performance: Filthy Fifty: For time… 50 Box Jumps (24/20 in)…

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THURSDAY 191128

Open gym from 8:30-9:30am   Warm-up: 200m Jog Downward Dog Upward Dog 10 Push ups 10 Situps Butt kickers Down High knees back Fitness: For Time: 200 Meter Run, 21 Sit ups, 21 Burpees 200 Meter Run, 18 Sit ups, 18 Burpees 200 Meter Run,…

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December Athlete of the Month: Michael Watson

When did you start with Cumming Strength and Fitness? I started with Cumming Strength and Fitness in April of 2016. Favorite Workout? I like workouts with a variety of movements like the 7 and 12 days of Christmas, and of course weightlifting Wednesdays. Least Favorite…

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WEDNESDAY 191127

Warm-up: Individual… Foam Roll 3 minutes Crossover Symmetry Group… Coaches Choice…   Strength and Skill: Take 15 minutes to build to a heavy DT Complex for the day…. 3 Deadlifts, 2 Hang Cleans, 1 Shoulder to Overhead   Fitness: AMRAP 12: 4 DB Single Hang…

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TUESDAY 101126

Warm-up: Individual… Skip rope 2 minutes Crossover Symmetry Group…. 15 Dislocates Bear Crawl down High Knees Back 5 Burpees Crab Walk Down Butt Kickers Back 10 Push ups Strength and Skill: Bench Press Take 12 minutes to build to today’s 2RM for the day.  …

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MONDAY 191125

Warm-up: Individual… Bike 2 Minutes Crossover Symmetry Group…. 60-second row or Assault Bike @ 70-75% Effort Barbell/KB Good Mornings (light) Rest 30 seconds 60-second row or Assault Bike @ 75-80% Effort 10 Goblet Squats (32/24 kg) Or Light barbell Front Squats Rest 30 seconds 60-second…

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SATURDAY 191123

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice   Fitness: In teams of two, complete three rounds for time of: 800 Meter Run (partners must run together) OR Bike 50/40 Cal 80 Kettlebell Swings 40 Goblet Squats 20 Bar-Facing Burpees Partners may partition…

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FRIDAY 191122

Warm-up: Individual… Roll Lower body Banded Good Mornings Group…. Three Sets: Row x 30 seconds Burpees x 5 Rest 30 seconds   Fitness: For time: 20 Burpees Box overs 40 Thrusters (45/33 lbs) Row 1000 Meters   Performance: “Jackie” For time: Row 1000 Meters 50…

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THURSDAY 191121

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry Group….. Tabata: (20 seconds work followed by 10 seconds rest) – Single-Arm Plank – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups or Sit-ups…

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