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WEDNESDAY 190320

Warm-up: Individual… Row or Bike 12 High Box step ups 1:00 Jumping Rope Group…. 16 Lunges in place 10 In place inch worms 10 Squats :30 Pigeon Pose :30 Spiderman Pose each side 10 Goblet squats with a pause in the bottom Review the Back…

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TUESDAY 190319

Warm-up: Individual…. Row or Bike Crossover Symmetry Group…. 12 Dislocates 12 Good Mornings 10 OH Squats with PVC 10 OH Lunges with PVC 3-4 Minutes of PVC Snatch work…. Transition to the barbells to start building up….   Strength and Skill: Take 10 minutes to…

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MONDAY 190318

Warm-up: Individual…. Row or Bike Crossover Symmetry Group… 200m Jog High Knees Down Butt kickers Back Bunny Hops Down Russian Walks Back Review the movements to get going….   Fitness and Performance: Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calories of…

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SATURDAY 190316

Warm-up: Individual…. Row or Bike Crossover Symmetry 12 High Box Step Ups Group…. Choices Choice….   Fitness: In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps or Step-Ups 30 Wall Ball Shots…

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FRIDAY 190315

Warm-up: Individual… Bike 3 minutes Crossover Symmetry Group…. 200m Jog 12 Dislocates 12 Good Mornings 12 Trunk Twists 12 In place lunges 5 Burpees 5 Strict Pullups 5 Kipping Pullups 10 Push ups Review the workout and scaling options Then run through the movements at…

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THURSDAY 190314

Warm-up: Foam Roll 2-3 minutes Skip Rope 2 minutes Group… LAX to Traps and Pecs 15 Arm Circles 15 Swinging Bear Hugs Downward Dog Pose 10 Scorpions to open chest up 10 Pushups with a 2 sec descend tempo Review the Bench Press and take…

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WEDNESDAY 190313

Warm-up: Individual… Foam Roll hips and legs Pigeon Stretch Group… 200M Jog High Knees Down Butt Kickers Back Spiderman Pose 30 Sec each side 10 Jumping Spiders 10 Air Squats/10 Wall Squats Review the Back squat and take 5 minutes to build up…..   Strength…

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TUESDAY 190312

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Shoulders/Lats Group… 15 Dislocates 10 Push ups Bear Crawl Down 5 Burpees Crab Walks Back 10 Scorpions opening up the shoulders Review the skill stations and discuss skill focused work….   Strength and Skill: Take 12 minutes…

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MONDAY 190311

Warm-up: Individual… Row or Bike 12 Banded Good Mornings Group… Run down and back 3 times 10 Cat Cows on All fours:  Thoracic rotations 10 total Downward Dog focusing in calves Russian Walks Down Ostrich Walks Back 10 Banded lat Pulldown from the rig 2…

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SATURDAY 190309

Warm-up: Individual…. Foam Roll Posterior Crossover Symmetry Group…. Coaches Choice…..   Fitness: Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Row, 80 DB Snatches, 80 DB Thrusters 90/60 Calorie Row, 70 DB Snatches, 70 DB Thrusters 90/60 Calorie Row, 60 DB Snatches, 60 DB Thrusters…

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