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Not losing weight? Your sleep could be to blame!

I know, I know, you’re probably tired of us—and everyone else in your life—preaching the importance of getting enough sleep…   If you’re still resisting because the Netflix series you’re watching is way more interesting and addicting than sleeping, maybe this fact will do it…

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MONDAY 200217

Warm-up: Individual… 3 Minute Bike 15 Banded Morning Group… 200m Jog 15 Waiter Bows Bunny Hops Down Butt Kickers Back 10 Bird Dogs each side 10 Cat and Cows With a Kettlebell 2 sets…. 10 Deadlifts 10 Reverse Lunges 10 Goblet Squats Review the workout…

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SATURDAY 200215

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice   Fitness: TEAMS of 3 Complete the following for time: Relay Run 600M 100 KB Deadlifts (one in each hand) 50 AbMat Situps Relay Run 600M 80 DB Hang Power Cleans 40 Ring Rows Relay…

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FRIDAY 200214

Warm-up: Individual… Bike 3 minutes Mash lats on Roller Group… Bear Crawl Down and Backwards Bear Crawl Back 10 Dislocates 10 Good Mornings 10 Trunk Twists 20 Jumping Jacks 10 Squats Review the Push Press, Push Jerk, Split Jerk Progressions….. Strength and Skill: Every 90…

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THURSDAY 200213

Warm-up: Individual… Foam Roll Crossover Symmetry Group…. Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Russian Twists *Station 2 – Banded Lateral Monster Walk *Station 3 – Air Squats *Station 4 – Side Plank Hold *Station 5 – Box…

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WEDNESDAY 200212

Warm-up: Individual… Bike 3 Minutes LAX to Pecs and Shoulders Group… Coaches Choice….   Strength and Skill: Bench Press Build to a Heavy Set of 3 Take 14 minutes to complete. Fitness and Performance: Tabata: Strict Pull-ups Bike Calories Push-ups Bike Calories Tabata: 8 Rounds…

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TUESDAY 200211

Warm-up: Individual… Bike 3 Minutes Couch Stretch Each Side Group…. Pigeon Stretch each Side Spiderman Pose each Side Russian Baby Makers x 10 reps Followed by… Two sets of: Assault Bike x 30 seconds 15 Air Squats Strength and Skill: Every 2 minutes, for 16…

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MONDAY 200210

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group… Lunges Down and Back 5 Burpees Zombie Walks Down 10 Squats Broad Jumps Back 10 Dislocates 10 OH PVC Squats PVC Snatch Progression – covering the positions Strength and Skill: Every 90 seconds, for 6 minutes (4…

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SATURDAY 200208

Warm-up: Individual… Bike 3 Minutes Banded Shoulders/Lats Group… Coaches Choice   Fitness: Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000 Meter Row 30 Strict Pull Ups/Ring Rows Into… 21 Burpee Box Overs 21 DB Clean and Jerks 21 Burpee Box Overs 21…

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FRIDAY 200207

Warm-up: Individual… Calf Stretches Roll Posterior Group… Air Squats x 15 100 Meter Warm-Up Run Bear Crawl Down and Back 100 Meter Warm-Up Run Air Squats x 15 5 Beat Swing 5 Strict Pullup 5 Knee Raises 5 Toe to Bar Front racked KB reverse…

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