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Athletes of the Month for April: James and Wesley McGee

When did you start with Cumming Strength and Fitness? Wesley – August, 2019 James – May, 2016 Favorite Workout?  Wesley – Don’t really have a favorite or least favorite.James – Helen (3 rounds of 400m, 21 KB swings, 12 pull-ups) Least Favorite Workout?  Wesley – Don’t…

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SATURDAY 200321

Warm-up: 2 mins of movement (jog, walk, bike, jump n jacks)4 rounds:5 squats5 burpees5 hollow rocks Workout: For Time:“Garage Fight” 3 Rounds of 1:00 at each: Backpack ThrustersBackpack CleansHops over BackpackBackpack Reverse LungesBurpeesRest Score is total reps. If you have a dumbbell or kettlebell…use those…

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FRIDAY 200320

***There will be no coached classes at the gym today- please read the update email for the plan going forward. Warm-up:Individual…. Bike 3 MinutesCrossover Symmetry10 Dislocates10 Good Mornings10 KB Swings10 Goblet Squats Row 2 minutes5 Burpees10 Squats Fitness: 3 Rounds:9 Goblet Squats7 weighted AbMat Situps5…

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THURSDAY 200319

Warm-up: Individual… Bike 3 minutes15 Banded Good Mornings Group… 200m Jog10 Reverse Lunges5 Burpees10 Hollow Rocks 10 PVC Dislocates10 Good Mornings10 PVC OH Squats Snatch Progression with PVC Fitness: Every 3:00 x 6 Rounds:15/12 Calorie Bike Erg60 Single Unders6 Heavy DB Alternating Snatches Performance: Every…

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WEDNESDAY 200318

Warm-up: Individual… Skip Rope 3 minutesRoll Posterior Group… Every minute, on the minute, for 8 minutes (2 sets each), complete:Minute 1 – Bear Crawl x 45 secondsMinute 2 –Situps x 12 repsMinute 3 – Russian Baby Makers x 10 repsMinute 4 – Static Hang x 30-45 seconds 20 Jumping…

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TUESDAY 200317

Warm-up: Individual… Bike 3 MinutesCrossover Symmetry Group…. 10 Dislocates10 Leg Swings10 Good Mornings10 PVC OH Squats10 PVC OH Reverse Lunges Every 60 seconds for 6 minutes (3 sets): Station 1 – Overhead Squat x 5-7 reps (starting with an empty barbell)Station 2 – Tall Box…

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MONDAY 200316

Warm-up: Individual…Bike 3 MinutesPigeon Stretch Both sides 1 minute Group…. Tabata Warm-Up x 3 sets:20 seconds of Banded Squats10 seconds of Rest20 seconds of Plank Walks10 seconds of Rest20 seconds of Tuck Jumps10 seconds of Rest20 seconds of Plank Shoulder Taps10 seconds of Rest Fitness: Every minute, on…

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SATURDAY 200314

Warm-up:Individual… Bike 3 MinutesCrossover Symmetry Group…. Coaches Choice Fitness and Performance: In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups10 Push-Ups20 Air Squats *Every 6 rounds (3 each teammate), teams must run…

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FRIDAY 200313

Warm-up: Individual… Bike 3 Minutes20 Banded Good Mornings Group…. 4 Laps around the RigZombie Walks DownHigh Knees BackBunny Hops DownHeel Walks Back Straddle Inch Worms x 10 reps10 Squats10 Situps 10 KB Deadlifts10 KB Swings10 KB Good Mornings Review the Workout and setup the floor…

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