Warm-up: Individual…. 400M Jog 12 Good Mornings 12 Dislocates Group… Coaches Choice Fitness: For Time (30 Minute Time Cap): 2 Rounds 90 Dumbbell hop overs 30 DB Hang Squat Cleans 30 Hanging Leg Raises 30 DB Snatch 100/80 Calorie Rowing 2 Rounds 90 Dumbbell…
Warm-up: Individual… Foam Roll upper back and quads Ride bike for 2 minutes Group… walk with a med ball overhead for 100m With your med ball: 10 good mornings holding MB in front 10 goblet squats 10 kang squats 10 wall balls 10 lateral jumps…
Warm-up: Individual… Row or Bike Crossover Symmetry Group… Jog down and back 3 times High Knees down Butt Kickers back 12 Dislocates 12 Good Mornings 10 Squats 10 Jumping Spiders Review the Snatch positions Barbell warm-up (coach led) Strength and Skill: Five sets of:…
See, I’ve joined the population of people that have a thing. A thing that follows me. For a lot of people, the thing is: “I’m overweight” or “I’ve just had a baby” or for some, “I have an injury or a diagnosis or even a…
Warm-up: Individual… Row or Bike Pigeon Stretch both sides Group…. Coaches Choice Review the movements, stimulus, and expectations…. Fitness: Every 10 minutes, for 30 minutes (3 sets) for times: 20/15 Calories of Assault Bike 12 Strict Handstand Push-Ups or L-Seated DB Presses 500 Meter…
Warm-up: Individual… Row 500m 12 Banded Good Mornings Group… Run down and Back in gym 3 times Zombie walks Down Russian Walks Back Monster Walks 10 steps each way 12 OH Plate in place lunges 10 KB Single leg deadlifts each side Review the deadlift…
Announcements: -MLK Federal Holiday Schedule: Classes- 5am, 6am, 7am, 4:30 pm Open Gym- 9:30-10:30am (Childcare) Warm-up: Individual…. Foam Roll 2 minutes Bike for 3 minutes Group…. Bear Crawl Down 10 Push ups Samson Lunges Back 10 Scorpions (open up chest on rotations)…
Announcements: -MLK Federal Holiday Schedule: Classes- 5am, 6am, 7am, 4:30 pm Open Gym- 9:30-10:30am (Childcare) Warm-up: Individual… Bike or Row Crossover Symmetry Group…. Coaches Choice…. Fitness: Team of 3… AMRAP 25: 40 Pull-ups 50 Burpees 60 DB Thrusters Performance:…
Announcements: -MLK Federal Holiday Schedule: Classes- 5am, 6am, 7am, 4:30 pm Open Gym- 9:30-10:30am (Childcare) Warm-up: Individual… Bike for 3 minutes Box top Pigeon Stretch Group… 200m Jog Butt kickers down Zombie walks back 10 Squats Side Lunges Down High Knees back…
Warm-up: Individual… 200m Jog Crossover Symmetry 12 Hollow Rocks Group…. 3 rounds of… 5 Cal on bike 5 Push ups 5 Jumping squats Then…. 10 Hollow Rocks Review the movements and progressions…. Skill and Strength: Every 90 sec, for (3 sets each) of: Station…
