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WEDNESDAY 180919

Warm-up: Individual… Skip rope to elevate body temp 12 Dislocates 12 Trunk Twists Group… Bear Crawl Down 10 Push ups High Knees Back 10 Hollow Rocks 10 Scorpions 10 Dead Bugs Review Skill work and get going….   Strength and Skill: Every minute, on the…

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TUESDAY 180918

Warm-up: Individual… Row or Bike Box Top Pigeon Stretch Accumulate 30 Sec in bottom of squat with a KB Goblet Group… 200m Jog Butt Kickers Down Spiderman Crawl Back 10 Squats 10 Goblet Squats with KB Review the Back Squat and take 8 minutes to…

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MONDAY 180917

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Waiter Bows Group… 12 Dislocates 12 Good Mornings Bent Over PVC Thoracic Stretch 10 Trunk Twists Spiderman Pose each side 10 PVC OH Squats Review By the number positions of the Snatch Setup and build to working…

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SATURDAY 180915

Warm-up: Individual… Row or Bike to elevate body temp Banded Hamstrings Monster Walks Group… 200m Jog (50m breaks of- Butt Kickers, High Knees, Side shuffle, Hard run) Bunny Hops Down Ostrich Walks Back 10 Jumping Lunges Downward Dog 30 Sec Plank Hold Review the movements…

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FRIDAY 180914

Warm-up: Individual… Row or Bike Roll Quads on roller Couch Stretch Group… Samson Lunges Down 10 Scorpions Russian Walks Back Quad stretches 10 Squats Spiderman Position holds Review the Front Squat and take 8 minutes to build in your Front Squats starting weights   Strength…

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THURSDAY 180913

Warm-up: Individual… Row or Bike Pigeon Stretch each Side 10 Single Leg Deadlifts with KB/DB Group… 200m Jog Zombie Walks Down High Knees Back Monster Walks 10 Jumping Lunges 10 Scorpions 12 Waiter Bows Review the Deadlift   Strength and Skill: Deadlift *Set 1 –…

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WEDNESDAY 180912

Warm-up: Individual… Row or Bike Crossover Symmetry 12 Banded Good Mornings Group…. 12 Dislocates PVC Front Rack stretch 12 Good Mornings 12 Front Squats Pigeon Stretch each side Everyone with a barbell (coach guided) move through complex several times….. Get started with light load building…

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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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