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SATURDAY 190406

Warm-up: Individual… Bike 3 minutes 10 Squats 10 Push ups Group… Coaches Choice….   Fitness: 30 Minute AMRAP with a partner following each other…. 7 +7 L-Seated DB Press Dumbbell  Thrusters, 7 +7 reps 7 +7 Knees to elbows or hanging knee raises Deadlift, 7+7…

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FRIDAY 190405

Warm-up: Individual… Skip Rope for 3 minutes 15 Banded Good Mornings Group… 12 Dislocates 12 Trunk Twists 12 Good Mornings 5 Inch worms in place with push-up 30 Sec Handstand hold 10 KB Swings 10 Kang Squats with KB Review the DL and pressing options…

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April Athletes of the Month: The Bassham’s

When did you start with Cumming Strength and Fitness? Mindy – August 2015 Blake – August 2015 Charlie – March 2016 Favorite Workout? Mindy – Cindy Blake – none of them Charlie – Don’t have one but I have fond memories of 17.3 just because…

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THURSDAY 190404

Warm-up: Individual… Foam roll 3 minutes Row or Bike Group…. 200m Jog 10 Waiter Bows 10 Hollow Rocks 10 Cat and Cows Butt kickers Down High Knees Back 10 Lunges in place per side 10 Squats Review the conditioning and setup to roll…   Fitness:…

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WEDNESDAY 190403

Warm-up: Individual… Row or Bike Pigeon Stretch both sides 12 High Box Step ups Group…. Choices Choice… Review Back Squats and begin building to starting sets…   Strength and Skill: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps…

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TUESDAY 190402

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Kneeling Front Rack prep 10 Good mornings 20 in place Lunges 250M Row 10 KB swings 250M Row 10 Ring Rows Review the Power Clean and start moving with load   Strength and Skill: Take 10 minutes…

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MONDAY 190401

Warm-up: Individual…. Bike or Row Crossover Symmetry Group… LAX to Pecs and traps 12 Dislocates 10 Scorpions Bear Crawl Down 5 Burpees Backwards Bear Crawl Back 30 Sec Plank Review the Bench Press and build for 6 minutes to starting weights….   Strength and Skill:…

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SATURDAY 190330

Warm-up: Individual… Foam roll Bike 2 minutes Group…. Coaches Choice     Fitness: In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories of Rowing (or 9 Calories of Assault…

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FRIDAY 190329

Warm-up: Individual… Foam roll for 3-5 minutes Group…. Coaches Choice….   Fitness: Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Assault Bike Station 2 – 40 Wall Ball Shots Station 3 – 30 Alternating Dumbbell Snatches Station…

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THURSDAY 190328

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 200m jog 250m Row 3 movements in 3 minutes: Squats Push-ups Sit-ups Review the movements and prep for them…   Fitness and Performance: Teams of 2: 6 Rounds: 12 Box Jumps (30/24…reduce as needed) 21 Dumbbell Front…

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