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TUESDAY 180911

Warm-up: Individual… Row or Bike for 2 minutes Crossover Symmetry 12 Trunk Twists Group… LAX to Pecs 15 Dislocates 10 Good Mornings 10 Scap Push ups 5 Push Ups 10 Scorpions (open up Shoulders) 30 Sec Handstand hold on the wall Review Bench Press….Warm up…

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MONDAY 180910

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 12 Dislocates 12 Good Mornings 5 Arch to Hollow Rolls 10 Push ups 5 Burpee Pullups 10 Squats with a pause holding a 10# plate Review movements…. Not for time complete one round of:…

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SATURDAY 180908

Warm-up: Individual…. Bike or Run Crossover Symmetry Skip Rope Group… 200m (50m jogging, 50m of high knees, 50m of butt kickers, 50m Skipping high knees) 15 trunk twists 15 Waiter bows 10 Jumping Jacks Upward and Downward dog 10 Jumping Spiders 10  Squats Review the…

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FRIDAY 180907

Warm-up: Individual… Row or Bike Crossover Symmetry Accumulate 30 KB Swings at moderate weight Group… 200m Jog 10 Dislocates 10 Behind the neck PVC Presses 10 OH Squats Kneeling Wrist mobility 10 Hollow Rocks Pigeon Stretch on each side 10 Jumping Spiders Review the snatch…

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THURSDAY 180906

Warm-up: Individual… Row or Bike Skip Rope 2 minutes 15 Waiter Bows Group… 200m Jog 10 Dislocates 10 Good Mornings Pigeon Stretch Zombie Walks Down High Knees Back 10 Scorpions 10 Yoga Push ups Ostrich Walks Down Butt Kicker back 10 Jumping Squats Review movements…

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WEDNESDAY 180905

Warm-up: Individual… Run or Row Crossover Symmetry 10 Hollow Rocks Group….. Samson Lunges Down Bear Crawl Back 10 Dislocates 10 Good Mornings 10 Trunk Twists 10 Dive Bomber Push ups Review the Strict Press and then warm up for 5 minutes.   Strength and Skill:…

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180904

Warm-up: Individual… Row or Bike 10 Hollow Rocks 10 Squats Group… 200m Jog Downward and Upward Dog Spiderman Pose each Side Pigeon Stretch 10 Mountain Climbers 10 Squats 10 Push ups Review the Back Squat and take 5 minutes to build to a working weight…….

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MONDAY 180903

Warm-up: Individual… ***You will warm up on your own (prep your hamstrings, lats, shoulders, calves) 400m Jog 12 Banded Good Mornings 5 In Place Inch worms Zombie Walks 10 Squats Butt Kickers 12 trunk twists Review the movements and Take 5-8 minutes to build to…

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September Athlete of the Month: Alicia Beasley

When did you start with Cumming Strength and Fitness?  I started Cumming Strength and Fitness March 2015. Favorite Workout?   I think my favorite workout is Murph. Least Favorite Workout?   I don’t have a least favorite workout, I’m crazy like that. Favorite Movement?  Favorite…

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SATURDAY 180901

Warm-up: Individual… Row or Bike Crossover Symmetry Group… 400m Jog 15 Trunk Twists 15 Waiter Bows 10 Hollow Rocks High Knees Down Butt Kickers Back Review the movements and take 5 minutes to warm up to working sets   Fitness: In teams of three, complete…

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