banner

FRIDAY 190920

Warm-up: Individual… Bike 3 minutes Foam Roll Group…. 200m Jog 3 in 3…. Waiter Bows Squats Push ups With an empty barbell… 10 Romanian Deadlifts 10 Dealdlifts begin adding weight….. Strength and Skill: Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1…

continue reading...

THURSDAY 190919

Warm-up: Individual… Row 500m Wall Slides x 10 @ 3 up and 3 down Group…. 15 Dislocates 10 Good Mornings 30 Sec side plank on both sides 20 Plank shoulder taps 10 Push ups varying hand placements on each rep   Strength and Skill: Every…

continue reading...

WEDNESDAY 190918

Warm-up: Individual… Bike 3 minutes Crossover Symmetry Group… Followed by… 200m Jog 12 Dislocates 12 Good mornings 12 Leg Swings 12 Trunk twists Then…. 2 sets with an empty barbell of: Snatch Grip Romanian Deadlift x 3 @ 3 sec descend Muscle Snatch x 3…

continue reading...

TUESDAY 190917

Warm-up: Individual… Pigeon Stretch 20 Banded Good Mornings Group…. 500m Row Samson Walks Down Spiderman Crawl Back 10 Squats Rig Post Thoracic Stretch for 20 Sec Review the Front Squat…..grab a barbell and begin warming up….. Strength and Skill: Take 16 minutes to build to…

continue reading...

MONDAY 190916

Warm-up: Individual… Bike 3 Minutes Foam Roll Group… 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar 2 sets…. 6 Kettlebell Windmills (each side) 8 Single-Leg Hip Thrusts (each leg)…

continue reading...

SATURDAY 190914

Warm-up: Individual.. 400m Jog Crossover Symmetry Group…. Coaches Choice   Fitness: Teams of 2: Buy-In: 1.25 mile run broken up as needed (2001M run) 4 rounds: 9 Burpee Pull ups 11 DB Bear Complexes (choose a challenging weight you can move through a couple complexes…

continue reading...

FRIDAY 190913

Warm-up: Individual… Bike 2 minutes Banded Hamstrings Group… Three Sets of: Assault Bike x 30 seconds Static Hang x 30 seconds Banded Good Mornings x 30 seconds Rest 30 seconds Then… Strength and Skill: Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3…

continue reading...

THURSDAY 190912

Warm-up: Individual… Row 500m Crossover Symmetry Group… Static Hang x 60 seconds (accumulate if needed) Handstand Hold x 60 seconds (accumulate if needed) Followed by… Two Sets of: Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Fitness and Performance: “Cindy”…

continue reading...

WEDNESDAY 190911

Warm-up: Individual… Bike 3 minutes Crossover Symmetry Group… 15 Dislocates 15 Leg Swings 15 Good Mornings 10 Scorpions 10 Squats 5 Spiderman Push up complexes Review the Bench Press…..setup racks and build to starting loads Strength and Skill: Every 90 seconds, for 12 minutes (8…

continue reading...

TUESDAY 190910

Warm-up: Individual.. 200m Jog Pigeon Stretch Couch Stretch Group…. High Knees Down Butt Kickers Back Couch Stretch each side 1 minute 10 Squats 10 Reverse Lunges 10 Goblet Squats Review the Back Squat and begin building to working weight… Strength and Skill: Every 2 minutes,…

continue reading...

1 2 3 177

Search

+
WordPress Image Lightbox Plugin