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WEDNESDAY 200122

Warm-up: Individual… 200m Jog Crossover Symmetry Group…. Coaches Choice for general warm up With an empty barbell…. Every 90 seconds for 4:30 (3 sets): Close Grip Overhead Squat x 5-7 reps Followed by… Every 90 seconds for 4:30 (3 sets): Snatch Balance x 3 Strength…

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TUESDAY 200121

Warm-up: Individual… Bike 3 Minutes Pigeon Stretch Group…. Band Distracted Ankle Mobility x 60 seconds per side Band Distracted Hip Flexor Stretch x 60 seconds per side Followed by… Run 400 Meters @ easy pace Two sets of: 10 Air Squats 10 Ring Rows 20…

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MONDAY 200120

Warm-up: Individual… Bike 3 Minutes 20 Good Mornings 10 Lunges Group…. 10 Shuttles the length of the Rig and Back Bear Crawl Down Zombie Walks Back 15 Waiter Bows Lunges Down and Back 5 Strict Pull ups 10 Push ups Review the Workout and movement…

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SATURDAY 200118

Warm-up: Individual… Row 500m Crossover Symmetry Group…. Coaches Choice   Fitness: AMRAP 30, Team of 3 60/45 Calorie Row ——- 3 Rounds of 3 DB Hang Power Cleans 6 Burpees 9 Air Squats ——- 60/45 Calorie Row ——- 6 Rounds of 3 DB Hang Power…

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FRIDAY 200117

Warm-up: Individual… Bike 3 minutes 20 Banded Good Mornings Group… Coaches Choice… Strength and Skill: Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6…

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THURSDAY 200116

Warm-up: Individual…. PVC Shoulder Warm Up Downward Dog Holds Group…. Bike 2 minutes 15 Dislocates 10 Matrix Turns 5 Inch worm Pushups 10 Scorpions Review the movements and expectations… Strength and Skill: Five sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict…

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WEDNESDAY 200115

Warm-up: Individual… Foam Roll Posterior 20 Good Mornings Group…. Followed by… Four Sets (alternate sides to complete 2 sets on each side): Kettlebell Good Mornings x 10 Waiter Carry x Down and Back Single-Arm Kettlebell Deadlift x 5 Suitcase Carry x Down and Back Single-Leg…

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TUESDAY 200114

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group…. 7 Min AMRAP at 70% effort 100m Jog or 8 Cal on Bike Zoombie Walks Down Lunges Back 5 Burpees Empty Barbell (5 Hang Clean and Presses) or Plate Ground to Overhead (light) Review movements and setup…

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Improve your productivity at work through fitness

If your job is physically demanding, it certainly goes without saying that increased fitness will make your job easier.   But even if you sit at a desk all day, there’s a boatload of evidence that suggests a connection between exercise and productivity at work,…

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MONDAY 200113

Warm-up: Individual… Bike 2 Minutes Crossover Symmetry Group… Followed by… 200m Jog Bear Crawl Down Zombie Walks 10 Squats Two Sets of: Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Review range of motions and point of performance….   Fitness:…

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