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TUESDAY 200922

Warm-up Coaches Choice Strength and Skill Every 3 minutes, for 15 minutes (5 sets): Deadlift x 2 reps @ 90% of 1-RM FITNESS 200922 Complete as many rounds and reps as possible in 10 minutes of: 10 Calories of Assault Bike20 Lunges with KB/DB Farmer’s…

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MONDAY 200921

Warm-up Coaches Choice…. Strength and Skill Every 90 sec, for 6 set, or 9 minutes: 1- 5 reps @ 70% 2- 5 reps @ 70% 3- 5 rep @ 70% 4- 3 reps @ 80% 5- 3 reps @ 80% 6- 3 rep @ 80%…

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SATURDAY 200919

Warm-up Coaches Choice….. FITNESS 200919 AMRAP 30, Team of 3 60/45 Calorie Row——-3 Rounds of3 DB Power Clean6 Burpees9 Air Squats——-3 Strict Pull Ups – Each person 60/45 Calorie Row——-6 Rounds of3 DB Power Cleans6 Burpees9 Air Squats——-6 Strict Pull Ups – Each person 60/45…

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FRIDAY 200918

Warm-up 200m Jog15 Dislocates10 Behind the Neck PressesStanding PVC Shoulder/Lat Stretch 20 Lateral over the PVC hops10 Down Ups With an Empty Barbell… Prep the Front Rack with Up and Outs10 Presses5 Dips5 Presses from the Split Position5 Split Jerks Strength and Skill 6 sets,…

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THURSDAY 200917

Warm up Coaches Choice Strength and Skill Bench Press:Every 2 minutes for 6 sets, or 12 minutes: 3 reps at 70% of your 1RM FITNESS 200916 Three sets for max reps, each against a 3-minute running clock:Bike 30/25 CalDumbbell Push Press x Max Reps Rest…

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WEDNESDAY 200916

Warm-up 200m Jog 5 Wall or Floor slides with arms at a controlled tempoPVC DislocatesPVC Posted Lat StretchPigeon Stretch Each Side With empty bar:8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck4 Muscle Snatch, 4 Overhead Squat4 Power Snatch,…

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TUESDAY 200915

Warm-up 2 minutes on a machine- jogging pace15 DislocatesPVC Posted Lat Stretch- each side15 Leg Swings 10 Cat and Cow stretches10 Scorpions10 Downward Dog and Upward Dog Transitions 90 sec back on the machine at a running pace FITNESS 200915 Complete as many rounds and…

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MONDAY 200914

Warm-up 200m Jog10 Down Ups10 Reverse Lunges10 Waiter Bows10 Jumping Squats Pigeon Stretch each side10 Scorpions10 Spiderman Hold with a torso rotation With an Empty Barbell….Front Rack Prep 2 sets of….4 Revere Lunges4 Front Squats Strength and Skill 6 sets, every 3 mins for 18…

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SATURDAY 200912

Warm-up Coaches Choice FITNESS 200912 In Teams of 3…. Against a 12-minute running clock… 100/70 Calorie Assault BikeThen in the remaining time….8 KB Swings8 Box Step Overs Rest 2 minutes, and when the clock reaches 14:00… Against an 10-minute running clock… 70/50 Calorie Assault BikeThen…

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FRIDAY 200911

Warm-up Coaches Choice….. Strength and Skill 8 sets, every 2 mins for 16 minutes: First 4 sets: 1 Hang Squat Clean + 1 CleanLast 4 sets: 1 Squat Clean Building each set – finding heavy single FITNESS 200911 Complete as many reps as possible in…

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