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SATURDAY 190126

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…

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FRIDAY 190125

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…

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THURSDAY 190124

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:…

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WEDNESDAY 190123

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…

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TUESDAY 190122

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…

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MONDAY 190121

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)…

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SATURDAY 190119

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:…

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FRIDAY 190118

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…

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THURSDAY 180117

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…

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