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SATURDAY 190216

Warm-up: Individual… Bike 2 minutes 12 Banded Good Mornings Crossover Symmetry Group… Coaches Choice   Fitness: Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 KB Deadlifts (one in each hand) 30 KB Swing 30 KB or DB Push Press 600M Run as…

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FRIDAY 190215

Warm-up: Individual…. Row or Bike Crossover Symmetry Group… Row 250 or Bike 1/2 mile 10 Situps 10 Waiter Bows 10 Pushups Repeat above once more Review the workout and movements….then Complete one round of the workout as 50% pace Reset and go….   Fitness: Complete…

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THURSDAY190214

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry Group… 200m Jog High Knees Down Butt Kickers Back Pigeon Stretch each side 10 Hollow Rocks 10 Squats 10 Box Step ups 10 Push ups Review the movements and standards…     Fitness and Performance: Five…

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WEDNESDAY 190213

Warm-up: Individual… Foam Roll Banded Lats and Shoulders Group…. 12 Dislocates 5 Inch Worms in place 10 Push ups 10 Scorpions (open up shoulders/chest) :45 Handstand hold Review the Bench Press Warm up to a working set   Strength and Skill: Every 90 seconds, for…

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TUESDAY 190212

Warm-up: Individual… Foam roll lower body 2 minutes Pigeon Stretch Group… Jog down and back 3 times Samson Lunges Down Spiderman Crawl Back 10 Squats 30 Sec Plank 30 Sec Superman hold 10 Squats Review the back squat and start building   Strength and Skill:…

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MONDAY 190211

Announcements: -LAST DAY to sign up for the Community Open and still get a shirt.   Warm-up: Individual… Row or Bike Crossover Symmetry Group… 12 Dislocates 12 Good Mornings 12 Trunk Twists 10 Hollow Rocks Upward Dog for 20 Sec Downward Dog for 20 sec…

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SATURDAY 190209

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice   Fitness and¬†Performance: In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Push-Ups 20 Air Squats *Every 6 rounds (3 each…

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FRIDAY 190208

Annoucements: -Sign up for the Community Open by Feb 11th to grab your shirt!!   Warm-up: Individual…. Bike 2 minutes Monster Walks with Bands Group…. 200m Jog 5 Inch Worms in place 10 Hip Bridges 10 Hollow Rocks 10 Single Leg KB Deadlifts on each…

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THURSDAY 190207

Warm-up: Individual… Row 500m Crossover Symmetry Group… Spiderman Crawl Down Med call carry between wrists at 90 degrees (3 laps around rig) Crab Walk Back 10 Hip Bridges 10 Push ups Review the Bench Press and then take 6 minutes to build to working weight…

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WEDNESDAY 190206

Warm-up: Individual… Skip Rope for a couple minutes varying styles 12 Banded Good Mornings Group… 200m Jog 10 KB Halos (5 each direction) 10 Scorpions 10 Cat and Cows then… Two Sets Each Side: Single-Arm KB Swing x 3 Single-Arm KB Clean x 3 Single-Arm…

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