banner

SATURDAY 200118

Warm-up: Individual… Row 500m Crossover Symmetry Group…. Coaches Choice   Fitness: AMRAP 30, Team of 3 60/45 Calorie Row ——- 3 Rounds of 3 DB Hang Power Cleans 6 Burpees 9 Air Squats ——- 60/45 Calorie Row ——- 6 Rounds of 3 DB Hang Power…

continue reading...

FRIDAY 200117

Warm-up: Individual… Bike 3 minutes 20 Banded Good Mornings Group… Coaches Choice… Strength and Skill: Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6…

continue reading...

THURSDAY 200116

Warm-up: Individual…. PVC Shoulder Warm Up Downward Dog Holds Group…. Bike 2 minutes 15 Dislocates 10 Matrix Turns 5 Inch worm Pushups 10 Scorpions Review the movements and expectations… Strength and Skill: Five sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict…

continue reading...

WEDNESDAY 200115

Warm-up: Individual… Foam Roll Posterior 20 Good Mornings Group…. Followed by… Four Sets (alternate sides to complete 2 sets on each side): Kettlebell Good Mornings x 10 Waiter Carry x Down and Back Single-Arm Kettlebell Deadlift x 5 Suitcase Carry x Down and Back Single-Leg…

continue reading...

TUESDAY 200114

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group…. 7 Min AMRAP at 70% effort 100m Jog or 8 Cal on Bike Zoombie Walks Down Lunges Back 5 Burpees Empty Barbell (5 Hang Clean and Presses) or Plate Ground to Overhead (light) Review movements and setup…

continue reading...

MONDAY 200113

Warm-up: Individual… Bike 2 Minutes Crossover Symmetry Group… Followed by… 200m Jog Bear Crawl Down Zombie Walks 10 Squats Two Sets of: Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Review range of motions and point of performance….   Fitness:…

continue reading...

SATURDAY 200111

Warm-up: Individual… Run 40om 20 Good Mornings Group… Coaches Choice….   Fitness: Teams of 3: For Time (30 Minute Cap): 65/40 Calorie Bike Erg 75 KB Swings 75 DB Front Squats 65/40 Calorie Bike Erg 60 KB Swings 60 DB Front Squats 65/40 Calorie Bike…

continue reading...

FRIDAY 200110

Warm-up: Individual… Row 2 minutes Pigeon Stretch Group… Coaches Choices….   Fitness: 10-20-30: Alternating Dumbbell Snatches Wallballs Directly Into… 30-20-10: Row Calories Alternating Dumbbell Box Step-ups *only one dumbbell Performance: 30-20-10: Row Calories Alternating Dumbbell Box Step-ups (50/35) Directly Into… 10-20-30: Alternating Dumbbell Snatches (50/35)…

continue reading...

THURSDAY 200109

Warm-up: Individual…. Bike or Row 2 minutes Crossover Symmetry Group…. Run 200M or 1 minutes on the Bike 15 Dislocates 15 Good Mornings 15 Lunges per side 10 Squats 3 movement in 3 minutes: Push ups Situps Jumping Jacks Review the Push Press EMOM to…

continue reading...

WEDNESDAY 200108

Warm-up: Individual… Bike 3 Minutes Couch Stretch 2 minutes Group…. 200m Jog Pigeon Stretch each side 10 Perfect Stretches (5 per side) 10 Spiderman jumps 15 Squats Front Rack Mobility Review the front squat with a barbell and prep to start   Strength and Skill:…

continue reading...

1 2 3 126

Search

+
WordPress Image Lightbox Plugin