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WEDNESDAY 191120

Warm-up: Individual… Crossover Symmetry 15 Dislocates Group… 200m Jog Bear Crawl Down 10 Hollow Rocks Zombie Walks Back 15 Swinging Bear Hugs 10 Push ups 3 Wall Walks review the strength components   Strength and Skill: Every 2 minutes, for 16 minutes (4 sets) of:…

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TUESDAY 191119

Warm-up: Individual…. Bike 3 minutes Pigeon both sides Group…. Coaches Choice… Strength and Skill: Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 5 reps @ 70% *Set 3 – 4 reps @ 75%…

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MONDAY 191118

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. 200m Jog Bear Crawl Down Backwards Bear Crawl Back 10 Spiderman Lunges (5 Per Side) in place Downward Dog and Upward Dog 10 Squats Barbell warm-up….. Front Rack Mobility 2 sets of…. 5 Front Rack Pulls 5…

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SUNDAY 191117

Warm-up: Individual… Bike 3 Minutes 15 Banded Good Mornings Group…. Coaches Choice   Fitness: Teams of 3 AMRAP 25: 200 Meter Medball Run 7 Burpees 7 KB Deadlifts *Next Athlete Begins Round When Runner Returns Performance: Teams of 3 AMRAP 25: 200 Meter Plate Run…

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FRIDAY 191115

Warm-up: Individual… Foam Roll 3 minutes (Hamstrings/Upper back) Crossover Symmetry Group…. Run 200m 15 Leg Swings 15 Waiter Bows 10 Squats Empty barbell warm up led by coach for the Power Clean to review technique and warming up the body. Build to a Heavy KB…

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THURSDAY 191114

Warm-up: Individual… Foam Roll for 3 minutes Crossover Symmetry Group… Jog 3 Laps around the rig 15 Hollow Rocks 10 Supermans Two Sets: Row x 60 seconds Wall Climbs x 1-2 Toes to Rings x 5-10   Strength and Skill: 10 Minutes of Skill Practice…

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WEDNESDAY 191113

Warm-up: Individual…. Pigeon Stretch Bike 2 minutes Group… Coaches Choice…. Strength and Skill: Take 18 minutes to build to today’s 1-RM Front Squat Fitness: Three rounds for time of: 20/15 Cal on Bike 15 Goblet Squats Performance: Three rounds for time of: 100 Double Unders…

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TUESDAY 191112

Warm-up: Individual… Row or Bike 2 minutes Foam roll 3 minutes Group…. Coaches Choice….   Fitness: Performance: Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 4 Cleans@ 65-70% of 1-RM OR 8 DB Cleans Minute 2 – 16 Walking…

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MONDAY 191111

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group… Bear Crawl Down Crab Walk Back 15 Dislocates 10 Good Mornings 15 Behind the neck PVC presses 10 Push ups 10 Scoprions Upward Dog Review the Jerk Strength and Skill: Every 90 sec on the minute, for…

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SATURDAY 191109

Warm-up: Individual… Row or Bike 10 Banded Good Mornings Group… Coaches Choice   Fitness: Teams of 3 AMRAP 25: 12/8 Calorie Row 8 Burpees 8 DB Snatch Performance: Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees to a plate 4 Clean and Jerks…

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