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WEDNESDAY 200603

Warm-up 200m Jog15 Dislocates15 Good MorningsPigeon Stretch each side Grab a lighter KB 10 Swings10 Single leg KB deadlifts10 Goblet Squats Review the deadlift positions and begin building to 70% Strength and Skill Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3…

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TUESDAY 200602

Warm up 90 sec on the machine15 Waiter Bows10 Reverse lunges10 Squats10 Down Ups10 Box Step ups Three sets (w/ empty barbell or PVC): Overhead Squat x 5 reps (use a progressively narrower grip for every set)Rest 15 seconds from Behind the Neck x 5…

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MONDAY 200601

Warm-up in the gym and at home 200m Jog20 Heel Steps20 Toes Steps20 Jumping Jacks15 Dislocates10 Behind the neck presses10 Push ups10 Hollow Rocks Review the Jerk with PVC on the positions….Then take some time to warm up with a barbell. We will take the…

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SATURDAY 200530

Warm-up 200m JogDownward Dog Pose 30 secondsUpward Dog Pose Hold 30 secondsSpiderman Stretch both sides5 tempo squats with 5 sec pause in bottom5 jumping squats10 box step ups Practice a couple sets of 5 wall balls and 5 box jumps/step ups FITNESS and PERFORMANCE 200530…

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FRIDAY 200529

Warm-up 200m Jog15 Heel Walk Steps15 Toe Walk Steps10 Alternating Spiderman pose holdsDownward Dog Pose – focus on hamstrings and calves10 Leg Swings each way per side10 Squats10 Down Ups10 Situps5 Strict Pullups Grab a dumbbell at a moderate weight5 Presses per side5 Single arm…

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THURSDAY 200528

Warm-up 15 Dislocates15 Good Mornings20 Trunk Twists25 Jumping Jacks10 Glute Bridges10 Situps10 Dive Bomber Push ups Setup a bench station and warm up- please wipe bars and benches between sets if sharing a space. Strength and Skill Every 2 minutes, for 10 minutes (5 sets)…

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WEDNESDAY 200527

Warm-up 90 sec on the machineBanded Good Mornings x 20 repsRussian Step-Ups x 5 each leg on the box10 Samson Lunges in placeReverse Lunges 10 per leg10 Squats Grab a barbell and walk through the deadlift setup10 Barbell Deadlifts Take 7-8 minutes to begin building…

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TUESDAY 200526

Warm-up Row or Bike 2 minutes15 Dislocates15 Good Mornings10 Reverse Lunges10 Squats10 Down Ups PVC Snatch progressions If you are planning to do Performance- grab a BarbellIf you are planing to do Fitness- grab a Kettlebell Take 7-8 minutes to warm up your Snatch or…

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MONDAY 200525

Warm-up 200m Jog20 Bear Hug arm swings10 Samson Lunges15 Waiter Bows10 Squats10 Downward Dog Push ups25 Bunny Hops Take 5 minutes to prep for the workout…. Layout for the day…. There are two workout options (Murph or other workout)- Everyone will start at the same…

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