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TUESDAY 190122

Warm-up: Individual… Row 500m 12 Banded Good Mornings Group… Run down and Back in gym 3 times Zombie walks Down Russian Walks Back Monster Walks 10 steps each way 12 OH Plate in place lunges 10 KB Single leg deadlifts each side Review the deadlift…

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MONDAY 190121

Announcements: -MLK Federal Holiday Schedule: Classes-     5am, 6am, 7am, 4:30 pm Open Gym-     9:30-10:30am (Childcare)   Warm-up: Individual…. Foam Roll 2 minutes Bike for 3 minutes Group…. Bear Crawl Down 10 Push ups Samson Lunges Back 10 Scorpions (open up chest on rotations)…

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SATURDAY 190119

Announcements: -MLK Federal Holiday Schedule: Classes-     5am, 6am, 7am, 4:30 pm Open Gym-     9:30-10:30am (Childcare)   Warm-up: Individual… Bike or Row Crossover Symmetry Group…. Coaches Choice….     Fitness: Team of 3… AMRAP 25: 40 Pull-ups 50 Burpees 60 DB Thrusters   Performance:…

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FRIDAY 190118

Announcements: -MLK Federal Holiday Schedule: Classes-     5am, 6am, 7am, 4:30 pm Open Gym-     9:30-10:30am (Childcare)   Warm-up: Individual… Bike for 3 minutes Box top Pigeon Stretch Group… 200m Jog Butt kickers down Zombie walks back 10 Squats Side Lunges Down High Knees back…

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THURSDAY 180117

Warm-up: Individual… 200m Jog Crossover Symmetry 12 Hollow Rocks Group…. 3 rounds of… 5 Cal on bike 5 Push ups 5 Jumping squats Then…. 10 Hollow Rocks Review the movements and progressions….   Skill and Strength:  Every 90 sec, for (3 sets each) of: Station…

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WEDNESDAY 190116

Announcements: -MLK Federal Holiday Schedule: Classes- 5am, 6am, 7am, 4:30 pm  Open Gym- 9:30-10:30am (Childcare)   Warm-up: Individual… Foam Roll Banded Lats and Shoulders Group…. 12 Dislocates 5 Inch Worms in place 10 Push ups 10 Scorpions (open up shoulders/chest) :45 Handstand hold Review the…

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TUESDAY 190115

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 10 Dislocates 10 Jefferson Curls (with PVC if never done or an empty barbell if feels good) Row 500m 2 Sets… – Hang Power Snatch x 2 – Tall Snatch x 2 – Front Rack Alternating Reverse…

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MONDAY 190114

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. Down and Back three times- Jog Pigeon Stretch both sides 3 rounds of :20 each movement for 3 minutes total for reps at easy pace: -Push ups -Squats -Situps :30 Sec bar hang :30 Handstand Hold Review…

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SATURDAY 190112

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice   Fitness: Teams of 3 2 Rounds (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches 200 Meter Run (Each) 100 Box Step Overs 200 Meter Run (Each) 100 DB Thrusters   Performance: Teams…

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FRIDAY 190111

Announcement: – The “Free” Nutrition Seminar is this Saturday at 10:30am at the gym. -The Nutrition Challenge start January 16th.   Warm-up: Individual… Foam roll for 2 minutes Bike for 2 minutes Group…. row 300m + 15 banded good morning + 15 Dislocates 10 kip…

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