banner

TUESDAY 20210413

Warm-up :90 on Bike/Rower10 PVC Good Mornings10 Leg Swings Front/Back Side/Side10 Downward/Upward Dog Transitions10 Super Bird Dogs10 Dead Bugs10 Scorpions10 Single Leg Glute Bridges/legSeated Forward Fold Stretch Strength and Skill Every 2:30 for 10:00 (4 sets):10 Barbell Good Mornings (From Rack)* * Go lighter on…

continue reading...

MONDAY 20210412

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts (Crossbody/diagonal)10 90/90 Hip Switches10 Thread The Needle w/Reach (5/side)10 Air Squats w/Thoracic Reach Wrist StretchBanded Shoulder Distraction Stretch ** Coach-led Barbell Warm-up for Snatch ** Strength and Skill Every 2:00 for 10:00 (5 sets):1 High Hang…

continue reading...

SATURDAY 20210411

Warm-up Line Drills:Zombie WalksButt KicksHigh KneesSpiderman LungeLunge w/TwistSamson LungeWalking Hip StretchOstrich Walks 10 Downward/Upward Dog Transitions10 Scorpions10 Bird Dogs10 Dead Bugs5 Thread The Needle w/ReachArm Circles (10 x Forward, Reverse, Crossbody)Wrist Stretch FITNESS 20210411 AMRAP 10 (with a partner–alternating full rounds):6 SA Alternating DB Snatches…

continue reading...

FRIDAY 20210409

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Face PullsBanded Shoulder Distraction Stretch10 Spiderman Stretches w/reach10 90/90 Hip Switches10 Bird Dogs10 Dead Bugs10 Floor Facing Snow Angels Strength and Skill Every 2:00 for 12:00 (6 sets):Build to a heavy 3 rep back…

continue reading...

THURSDAY 20210408

Warm-up :90 on Bike or Rower10 Leg Swings Front/Back Side/Side5 Plank Walk-outs10 Floor Facing Snow Angels5 Thread The Needle/sideSeated Forward Fold StretchSamson Stretch 2 Rounds:4 V-ups or Tuck-ups6 Reverse Lunges Strength and Skill Every 1:30 for 15:00 (10 sets–5 sets of each):Interval 1: 10 Ring…

continue reading...

WEDNESDAY 20210407

Warm-up 3 Movements in 3:00 (Switch Every :20 for 3 Minutes):Air SquatsPush-upsWaiter Bows 10 Bird Dogs10 Dead Bugs10 Downward/Upward Dog Transitions10 ScorpionsSupine Twist StretchArm Circles (Forward/Back/Crossbody) ** Review workout and perform 4-6 reps of each movement with lighter weight building to workout weight ** FITNESS…

continue reading...

TUESDAY 20210406

Warm-up 200M Easy Jog Line Drills:Zombie WalksButt KicksHeel WalksToe WalksLunge w/Trunk TwistOstrich WalksSide Shuffle (down/back)10 Sumo Inch WormsCalf Stretch on RigQuad/Hip Flexor Stretch(Holding onto rig) Hip Internal and External Rotations (10/side) 3 Rounds:8 Air Squats8 Tuck Jumps FITNESS 20210406 Every 6:00 for 30:00 (5 Sets):400M…

continue reading...

MONDAY 20210405

Warm-up 10 Banded Passthru10 Banded Good Mornings10 Banded Pull-aparts (Crossbody/diagonal)10 Banded Pull-thrus on Rig (Glute Activation)10 Banded Face Pulls on Rig10 Banded Palof Press/sideBanded Shoulder Distraction Stretch10 90/90 Hip SwitchesWrist Stretch 2 Rounds for CNS Prep w/heavier DB:3 Broad Jumps6 Single Arm KB/DB Push Press…

continue reading...

Athlete of the Month for April: Doreen Benisek

I started with CS&F Spring of 2014. My favorite workout has to be Fran (I love Thrusters) Least favorite workout has to be anything with Snatches!!!! My favorite movement is Thrusters and I do like Clean and Jerks! I have been married for almost 27…

continue reading...

SATURDAY 20210403

Warm-up Line Drills:High KneesButt KicksToy SoldiersOstrich WalkLunge w/TwistSpiderman LungeSide Shuffle (down/back) 10 Downward/Upward Dog Transitions10 Scorpions10 Single Leg Glute Bridges/leg FITNESS 20210403 5 Rounds for Time (with a partner–split reps any way):400M Run (2x200M Relay)40 Wallballs (16/12#)30 Pull-ups20 Deadlifts (155/105#) * 35 Minute Cap Scoring: Time…

continue reading...

1 2 3 4 225

Search

+
WordPress Image Lightbox Plugin