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TUESDAY 191112

Warm-up: Individual… Row or Bike 2 minutes Foam roll 3 minutes Group…. Coaches Choice….   Fitness: Performance: Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 4 Cleans@ 65-70% of 1-RM OR 8 DB Cleans Minute 2 – 16 Walking…

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MONDAY 191111

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group… Bear Crawl Down Crab Walk Back 15 Dislocates 10 Good Mornings 15 Behind the neck PVC presses 10 Push ups 10 Scoprions Upward Dog Review the Jerk Strength and Skill: Every 90 sec on the minute, for…

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SATURDAY 191109

Warm-up: Individual… Row or Bike 10 Banded Good Mornings Group… Coaches Choice   Fitness: Teams of 3 AMRAP 25: 12/8 Calorie Row 8 Burpees 8 DB Snatch Performance: Teams of 3 AMRAP 25: 12/8 Calorie Bike 8 Burpees to a plate 4 Clean and Jerks…

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THURSDAY 191107

Warm-up: Individual… Jog or Bike 3 minutes Crossover Symmetry Group…. Coaches Choice Strength and Skill: Four sets of: Power Clean x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets Take 10 minutes to complete. Fitness: In teams of two, partners alternate complete…

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WEDNESDAY 191106

Warm-up: Individual… Bike 2 Minutes Foam Roll 3 minutes Group… Coaches Choice   Fitness: Every 8 minutes, for 32 minutes (4 sets) for times: 400 Meter Run 12 Strict Handstand Push-Ups or L-Seated DB Presses 20/15 Calories of Assault Bike 12 Burpee Pull ups Performance:…

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TUESDAY 191105

Warm-up: Individual… Row or Bike Crossover Symmetry Group… Couches Choice   Strength and Skill: Five sets of: Front Squat x 2 reps @ 90-92.5% Rest 2-3 minutes Take 16 minute to complete.   Fitness: For max calories/reps: 3 Minues of Assault Bike Rest 60 seconds…

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MONDAY 191104

Warm-up: Individual… Row or Bike Crossover Symmetry Group…. 200m Jog Wall Slides x 5 @ 3131 Kettlebell Halos x 10 (5 each direction) Followed by… Two Sets: Push Press x 5 (45/25 plate) Overhead Alternating Reverse Lunges with plate x 10 reps Overhead Plate Carry…

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SATURDAY 191102

Warm-up: Individual…. Foam Roll Crossover Symmetry Group… Coaches Choice.   Fitness: Teams of 3 AMRAP 30: 60 Wallballs 50 Kettlebell Swings 40/34 Calorie Bike 30 DB Shoulder to Overhead   Performance: Teams of 3 AMRAP 30: 60 Wallballs (20/14) 50 Kettlebell Swings (53/35) 40/34 Calorie…

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FRIDAY 191101

Warm-up: Individual… Row or Bike Good Mornings Crossover Symmetry Group… Bike hard 90 sec 20 Waiter Bows 10 Squats Empty barbell Warm-up for Clean and Jerks 10 Box Jumps Review workout and build to starting weight or just above   Fitness: 30 box jumps, 24/20…

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THURSDAY 191031

Warm-up: Individual… Row or Bike 3 minutes Crossover Symmetry Group…. Coaches Choice….   Strength and Skill: Every 2 minutes, for 16 minutes (8 sets) of: Push Jerk + Split Jerk Build over the course of the 8 reps to today’s heavy.   Fitness and Performance:…

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