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THURSDAY 190418

Warm-up: Individual…. Foam roll upper back and T-Spine Crossover Symmetry Group… 30 Jumping Jacks 20 Arm Circles 10 Swinging Bear Hugs 10 Push ups 10 DB single arm press each arm Review the Jerk Drills on footwork and the dip position and then build to…

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WEDNESDAY 190417

Warm-up: Individual… Row or Bike Pigeon Stretch each side 12 High Box Step ups each leg Group… 200m Jog 12 Leg swings each side/way 30 Sec Spiderman Pose hold each side (finding sticky points) 10 lunges in place each side 15 Squats 10 empty barbell…

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TUESDAY 190416

Warm-up: Individual… Row or Bike 12 Dislocates 12 Good Mornings Group….. Coaches Choice…   Fitness: Four rounds for time of: 400 Meter Run 6 Strict Pull-Ups 12 Dumbbell Push Press 400 Meter Run 6 Strict Toes to Bar 12 Alternating Cossack Squats with Goblet Hold…

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MONDAY 190415

Warm-up: Individual… Row or Bike 3 Minutes Crossover Symmetry Group…. 20 Arm Circles 10 Swinging bear hugs 12 Dislocates 12 Waiter Bows Jog Down and Back 3 times Zombie Walks Down Russian Walks Back 15 KB Swings 10 Goblet Squats Review the Movements and points…

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SATURDAY 190412

Warm-up: Individual…. Foam Roll 3 minutes Bike 2 minutes Group…. Coaches Choice….   Fitness: In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 15 Goblet Squats 10 Burpee Box Step-Overs (Partner A runs; Partner B performs 15 goblet…

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FRIDAY 190412

Warm-up: Individual… Run 400m or Bike Crossover Symmetry Group… Coaches Choice….   Fitness: 50-40-30-20-10 Hops over the Abmat AbMat Situps **Run 200m between sets and end on a 200m Run   Performance: “Running Annie” 50-40-30-20-10 Double Unders AbMat Situps **Run 200m between sets and end…

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THURSDAY 190411

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Coaches Choice….     Fitness and Performance: Baseline Interval Test Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′)…

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WEDNESDAY 190410

Warm-up: Individual… Foam Roll 2 minutes Bike 3 minutes Group… Coaches Choice….     Strength and Skill: Deadlift x 15 reps @ 2 sec descend Rest 15-20 seconds 60 seconds of Strict Handstand Push-Ups x Max Reps OR L-Seated Presses Rest 2 minutes Deadlift x…

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TUESDAY 190409

Warm-up: Individual… Foam Roll for 3 minutes Bike 2 minutes… Group… 12 Leg Swings each way 12 Waiter bows Pigeon stretch each side Samson Lunges down 10 Squats Zombie walks back 10 Ring rows with a descend tempo Review the movements and point of performance…….

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MONDAY 190408

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. 20 Arm Circles 10 Swinging bear hugs 10 Scorpions to open up shoulders :30 Sec bar hang 5 Strict Pullups 10 Push ups Review the Z-press and Strict Pullup…. Build to working load sets….   Strength and…

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