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SATURDAY 200321

Warm-up: 2 mins of movement (jog, walk, bike, jump n jacks)4 rounds:5 squats5 burpees5 hollow rocks Workout: For Time:“Garage Fight” 3 Rounds of 1:00 at each: Backpack ThrustersBackpack CleansHops over BackpackBackpack Reverse LungesBurpeesRest Score is total reps. If you have a dumbbell or kettlebell…use those…

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FRIDAY 200320

***There will be no coached classes at the gym today- please read the update email for the plan going forward. Warm-up:Individual…. Bike 3 MinutesCrossover Symmetry10 Dislocates10 Good Mornings10 KB Swings10 Goblet Squats Row 2 minutes5 Burpees10 Squats Fitness: 3 Rounds:9 Goblet Squats7 weighted AbMat Situps5…

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THURSDAY 200319

Warm-up: Individual… Bike 3 minutes15 Banded Good Mornings Group… 200m Jog10 Reverse Lunges5 Burpees10 Hollow Rocks 10 PVC Dislocates10 Good Mornings10 PVC OH Squats Snatch Progression with PVC Fitness: Every 3:00 x 6 Rounds:15/12 Calorie Bike Erg60 Single Unders6 Heavy DB Alternating Snatches Performance: Every…

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WEDNESDAY 200318

Warm-up: Individual… Skip Rope 3 minutesRoll Posterior Group… Every minute, on the minute, for 8 minutes (2 sets each), complete:Minute 1 – Bear Crawl x 45 secondsMinute 2 –Situps x 12 repsMinute 3 – Russian Baby Makers x 10 repsMinute 4 – Static Hang x 30-45 seconds 20 Jumping…

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TUESDAY 200317

Warm-up: Individual… Bike 3 MinutesCrossover Symmetry Group…. 10 Dislocates10 Leg Swings10 Good Mornings10 PVC OH Squats10 PVC OH Reverse Lunges Every 60 seconds for 6 minutes (3 sets): Station 1 – Overhead Squat x 5-7 reps (starting with an empty barbell)Station 2 – Tall Box…

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MONDAY 200316

Warm-up: Individual…Bike 3 MinutesPigeon Stretch Both sides 1 minute Group…. Tabata Warm-Up x 3 sets:20 seconds of Banded Squats10 seconds of Rest20 seconds of Plank Walks10 seconds of Rest20 seconds of Tuck Jumps10 seconds of Rest20 seconds of Plank Shoulder Taps10 seconds of Rest Fitness: Every minute, on…

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SATURDAY 200314

Warm-up:Individual… Bike 3 MinutesCrossover 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-Ups10 Push-Ups20 Air Squats *Every 6 rounds (3 each teammate), teams must run…

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FRIDAY 200313

Warm-up: Individual… Bike 3 Minutes20 Banded Good Mornings Group…. 4 Laps around the RigZombie Walks DownHigh Knees BackBunny Hops DownHeel Walks Back Straddle Inch Worms x 10 reps10 Squats10 Situps 10 KB Deadlifts10 KB Swings10 KB Good Mornings Review the Workout and setup the floor…

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THURSDAY 200312

Warm-up:-Individual…. Pigeon Stretch Both SidesFoam Roll PosteriorLax to Shoulers Group…. 10 Dislocates10 Trunk Twists10 Matrix Turns10 Behind the Neck PVC Presses 10 Push ups10 Scorpions Empty Barbell or PVC Drills….. Every 90 seconds, for 3 minutes (2 sets) of:Jerk Balance x 3 reps Immediately followed by……

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