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FRIDAY 200710

Warm-up 200m Jog20 Jumping Jacks10 ScorpionsDownward Dog10 Dive Bomber Push Ups30 Sec Plank hold10 Squats Review the Bench Press positions Strength and Skill 5 Sets of… Bench Press 3 reps at 75-85%rest 20 sec Box Jumps 10 reps (jump up and step down)rest 60 sec…

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THURSDAY 200709

Warm-up 90 sec skipping rope in varying styles15 Dislocates10 Reverse Lunges15 Behind the Neck PVC presses10 Good Mornings20 Hops over the PVC or Line10 PVC Thrsuters Grab and Empty Barbell to work on technique and warm up…. Every 2 minutes, for 4 minutes (2 sets)…

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WEDNESDAY 200708

Warm-up 2 minutes on a machine10 Dislocates10 Matrix TurnsDownward Dog Pose10 Push ups10 Scorpions10 Hollow Rocks With Moderate Dumbbell 10 Presses on each arm10 Rows on each arm Review the Strict Press Strength and Skill Every 2 Minutes, for 10 Minutes (5 sets) of:Strict PressSet…

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TUESDAY 200707

Warm-up 30 Jumping Jacks10 Down Ups10 Leg Swings10 Squats10 Hollow Rocks30 Sec Side Plank each side Moderate KB10 Reverse Lunges10 Goblet squats10 Thrusters Review the Back Squat and build ** As you likely may see and feel- we are in the midst of a squatting…

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MONDAY 200706

Warm-up 200m Jog10 Dislocates10 Good MorningsBanded Scarecrow x 30 seconds each position (use a band or Crossover Symmetry)Banded Hamstrings x 30-60 seconds each sideReverse Snow Angels x 15-20 repsJefferson Deadlifts x 5-10 reps Review the movements – focusing on the clean positions….allow time to build…

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SATURDAY 200704

Warm-up Coaches Choice… FITNESS 200704 12 Rounds for Time 20/15 Cal on Bike20 KB Swings6 DB Hang Power Cleans9 DB Front Squats Break up the work with a partner as you wish. Ken Zink- Partner Style 12 Rounds for Time 71 Double-Unders14 Deadlifts (135/95 lb)6…

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FRIDAY 200703

Warm-up 200m JogPigeon Stretch each side10 Spiderman Lunges with a pause10 Bird Dogs10 Cat and Cows10 Leg Swings30 sec side plank each side15 Hip bridges Grab a medium KB10 KB Deadlifts each side10 KB Swings10 Goblet squats Review the Back squat….take 10 minutes to build….

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THURSDAY 200702

Warm-up 200m Jog Every Minute on the Minute 6 minutes (3 sets):Even – 10 Hollow Rocks or SitupsOdd – Banded Good Mornings x 20-30 (light band) Followed by… Every Minute on the Minute 6 minutes (3 sets): Even – 20 seconds Support on Rings (top…

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WEDNESDAY 200701

Warm-up 2 minutes on a machine to warm up the body Followed by… 3 Rounds:15 Air Squats + 10 Pushups + 5 Pull-Ups (or Ring Rows) Followed by… 2 Rounds:10 Lunges + 2 Wall Climbs Followed by… With empty bar:10 Strict Press + 10 Back…

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TUESDAY 200630

Warm-up Hop on a Machine for 3 minutes20 Waiter Bows30 Sec Forward Fold With a moderate KB10 Single leg Deadlifts each side10 Swings 10 Push ups30 Sec Handstand Hold Review the movements to them progressively prepare…. Three Sets:5 Deadlifts/10 Swings(practice touch and go cycling)20-30 seconds…

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