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WEDNESDAY 190717

Warm-up: Individual…. Row 500m Crossover Symmetry Group…. 12 Dislocates 12 Scorpions Bear Crawl Down Inch Worms Back 10 Push ups Downward Dog + Upward Dog Review the Push Press positions…then take 7 minutes to build to a starting weight set…. Strength and Skill: Three sets…

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TUESDAY 190716

Warm-up: Individual…. Foam Roll lower body 3 minutes Bike 2 minutes Group…. Hip CARs 30 sec each side Couch Stretch x 60-90 seconds per side Bear Crawl down + 15 Hollow Rocks Spiderman Crawl Back + 15 Squats Russian Step-Ups x 30 seconds each leg…

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MONDAY 190715

Warm-up: Individual… Bike 3 minutes 15 Banded Hamstrings Group… Static Hang x As Many Seconds as Possible Wall Sit x 60-90 seconds Followed by… Two Sets: Scapular Pull-Ups x 30 seconds Air Squats x 30 seconds Rest 30 seconds Straight-Leg Sit-Ups x 30 seconds Single-Arm…

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SATURDAY 190713

Warm-up: Individual… Row or Bike 2 minutes Foam Roll 3 minutes Group… Coaches Choice   Fitness and Performance: In teams of two, complete three rounds for time of: 800 Meter Run (together) 80 DB Hang Clean and Jerk (one-arm 50/35) 80 Box Jump overs Partition…

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FRIDAY 190712

Warm-up: Individual… Row 3 minutes Crossover Symmetry Group… 5 minutes of focused mobility on one or two of your problem areas (ask coach for suggestions) 3 in 3 of…. Push Ups Situps Squats Then… Fitness: For time: 30/20 Calories of Assault Bike 40 Russian Kettlebell…

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THURSDAY 190711

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. Wrist Stretch x 30 seconds per wrist Assault Bike x 30 seconds Banded Lateral Walks x 30 seconds each direction Row x 30 seconds Banded Glute Bridges x 30 seconds Shuttle Run x 30 seconds Fitness and Performance:…

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WEDNESDAY 190710

Warm-up: Individual… Row or Bike 3 Minutes Foam Roll T-Spine and Posterior Group…. 200m Jog Russian Walks Down 15 Waiter Bows Samson Lunges Back 12 Hip Bridges 12 Reverse lunges Review Movements and points of performance…. Strength and Skill: Every 90 seconds, for 18 minutes…

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TUESDAY 190709

Warm-up: Individual…. Row 3 Minutes 15 Dislocates Group…. Wall Slides x 10 reps @ 2020 10 Scorpions Followed by… Three Rounds: Row x 60 seconds 10 Push ups Review the Push Press…and take 6 minutes to build to a starting set Strength and Skill: Five…

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MONDAY 190708

Warm-up: Individual… Bike 3 minutes Couch Stretch x 60-90 seconds per side Group… 200m Jog 20 Jumping Jacks Bear Crawl Down + 15 seconds Hollow Rocks 12 Reverse Lunges Spiderman Crawl Back + 10 Squats 30 sec Plank 10 Jumping Squats Take 6-7 minutes to…

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SATURDAY 190706

Warm-up: Individual… Foam Roll 3 minutes 200m Jog Group… Coaches Choice   Fitness: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 Kettlebell Swings 10 Box Step-Overs (with…

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