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SATURDAY 200229

Warm-up: Individual… Bike 3 minutes Crossover Symmetry Group…. High Knees Down Butt Kickers Back Bear Crawl Down Broad Jumps Back Tabata Warm-Up x 2 Sets: 20 seconds of Straddle Inch Worms 10 seconds rest 20 seconds of Plank Walks 10 seconds rest 20 seconds of…

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Athlete of the Month for March: Ethan Graham

When did you start with Cumming Strength and Fitness? January 2017 Favorite Workout?  Murph! Least Favorite Workout?  Grace Favorite Movement? Power Clean Least favorite Movement? Overhead Squat Tell us a little bit about yourself (family, job, sports, military, interests, etc.). I am going to school…

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FRIDAY 200228

Warm-up: Individual… Bike 3 Minutes Banded Lats Group…. Two or Three sets of: Shuttle Runs to end of the rig and back x 4 Forward/Backward Leg Swings x 10 reps per side Dislocates x 10 reps Air Squats x 10 reps Lateral Leg Swings x…

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THURSDAY 200227

Warm-up: Individual… Foam Roll 3 minutes Crossover Symmetry Group… Coaches Choice…   Strength and Skill: 1 Power Clean 1 Front Squat 1 Push Jerk Take 12 minutes to build to a challenging complex. Fitness: AMRAP 3: 3 DB Power Cleans 3 DB Front Squats 3…

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WEDNESDAY 200226

Warm-up: Individual… Row 2 Minutes Crossover Symmetry Group…. Bear Crawl Down 10 Push ups Crab Walks Back 10 Scorpions Downward Dog and Upward Dog 10 Hollow Rocks 10 Hip Bridges Review the Bench Press and build to starting weight….   Strength and Skill: Every 90…

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TUESDAY 200225

Warm-up: Individual… Bike 3 minutes 20 Banded Good Morning Group… 4 laps jog around the rig Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Review the deadlift and HSPU/DB Press Strength and Skill: Deadlift x 15…

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MONDAY 200224

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry Group… Bear Crawl Down Butt Kickers Back 10 Dislocates 10 Leg Swings 10 Trunk Twists 10 Good Mornings 5 Burpees 3 sets of… 7 KB Swings 5 Goblets Squats 3 KB good mornings Review the Clean…….

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SATURDAY 200222

Warm-up: Individual… Bike 3 minutes 15 Waiter Bows Group… Coaches Choice   Fitness: Teams of 3 4 Rounds: 4:00 Row for Calories 3:00 Burpees 2:00 KB Swings No Rest Between Rounds Performance: Teams of 3 4 Rounds: 4:00 Row for Calories 3:00 Lateral Burpees over…

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FRIDAY 200221

Warm-up: Individual… Foam roll lower body Couch Stretch Group…. 200m Jog Tabata Warm-Up x 3 Sets: 20 seconds of Straddle Inch Worms 10 seconds rest 20 seconds of Plank Walks 10 seconds rest 20 seconds of Jumping Squats 10 seconds rest 20 seconds of Plank…

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THURSDAY 200220

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group… 15 Good Mornings 10 Leg Swings each side 10 Squats Zombie Walks Down Inch Worms Back Bunny Hops Down Broad Jumps Back 10 KB Swings 10 Goblet Squats Review the Hang Clean and Clean then allow time…

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