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FRIDAY 191213

Warm-up: Individual… Bike 2 minutes Banded Hamstrings Group…. Coaches Choice ***On the fourth day of Christmas my coaches gave to me…..a barbell workout…nothing but the barbell. ****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here…

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THURSDAY 191212

Warm-up: Individual… Bike 2 minutes Banded Hamstrings Group…. Coaches Choice ***On the third day of Christmas my coaches gave to me…..a better way to row…with some technique. ****As a gym we are partnering up with Meals by Grace to collect food for families over the…

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WEDNESDAY 191211

Warm-up: Individual… Crossover Symmetry Banded Lat and Shoulders Group…. Coaches Choice to prep ***On the second day of Christmas my coaches gave to me…..a new set up pullups. ****As a gym we are partnering up with Meals by Grace to collect food for families over…

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TUESDAY 191210

Warm-up: Individual… Crossover Symmetry 15 Waiter Bows Group…. Coaches Choice to prep ***On the first day of Christmas my coaches gave to me…..a new strict press PR. ****As a gym we are partnering up with Meals by Grace to collect food for families over the…

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MONDAY 191209

Warm-up: Individual Bike 2 Minutes Crossover Symmetry Group… Coaches Choice to prep for the strength….   Strength and Skill: Every 90 seconds, for 15 minutes (10 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles)   Fitness: Complete as many rounds and reps as…

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FRIDAY 191206

Warm-up: Individual… Bike 3 minutes Crossover Symmetry Group… 200m Jog 12 Dislocates 12 Good Mornings Samson Lunges Down High Knees Back 10 KB Deadlifts 10 KB Swings 10 KB Goblet Squats Review the workout and standards…. Run through a half round of movements each partner…

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THURSDAY 191205

Warm-up: Individual… Foam Roll Thoracic area and Posterior Group…. Banded Lats and Shoulders 12 Dislocates 12 Good Mornings Bunny Hops Down Butt Kickers Back 10 Push Ups 10 Scorpions Review the Complex for the day and begin building to a starting load.   Strength and…

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WEDNESDAY 191204

Warm-up: Individual.. Row or Bike 3 minutes 12 Banded Good Mornings Group…. Coaches Choice   Strength and Skill: Tempo Deadlift Build to a Moderate Single *Tempo: 5 Seconds Up & Down Take 14 Minutes to accomplish. Fitness: Five rounds for time of: 24 Kettlebell Swings…

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TUESDAY 191203

Warm-up: Individual… Bike 3 minutes 10 Scorpions Banded Hamstrings Group…. Coaches Choice General warm up PVC Snatch Progressions Review Complex for the day…..   Strength and Skill: 3 Position Power Snatch (High, Hang, Floor) Build to a Heavy Complex over the course of 15 minutes…….

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