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TUESDAY 200818

Warm-up Banded Lat Stretch x 30-60 seconds per sideBanded Sampson Stretch x 30-60 seconds per sideLateral Banded Walks x 30 seconds each directionScapular Pull-Ups x 10-15 reps Followed by… 30 Seconds Assault Bike/Rower15 Squats20 Seconds Assault Bike/Rower10 Squats10 Seconds Assault Bike/Rower5 Squats Followed by… Three…

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MONDAY 200817

Warm-up 2 Minutes on a machine Followed by… 4 Rounds:6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats Followed by… With empty bar:8 Back Squat, 8 Deadlift, 8 Press4 Muscle Snatch, 4 Overhead Squat4 Power Snatch, 4 Snatch Balances4 Squat Snatch4 Squat…

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SATURDAY 200815

Warm-up Coaches Choice… FITNESS 200815 In teams of three, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories of Biking12 Kettlebell Swings12 Goblet Squats12 Single-Arm Kettlebell Push Presses6 Burpees PERFORMANCE 200815 In teams…

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FRIDAY 200814

Warm-up 15 DislocatesBanded Shoulders and Lats20 Jumping Jacks10 Down Ups10 Push upsDownward Dog Stretch10 Scorpions With an empty Barbell 5 Strict Press5 Push Press5 Strict Press from a Jerk Receiving position5 Split JerksRepeat for one more cycle Strength and Skill Every 90 seconds, for 4:30…

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THURSDAY 200813

Warm-up 200m Jog20 Banded Good Mornings30 Sec Static Hang10 Lateral Banded Walks each way10 Single Leg Deadlift with a KB each side10 KB Swings With an empty barbell10 Romanian Deadlifts10 Deadlifts Begin building to 80% for the working sets. Strength and Skill Every 2 minutes,…

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WEDNESDAY 200812

Warm-up 200m Jog15 Dislocates10 Behind the Neck Presses with PVC10 Good Mornings10 Leg Swings10 PVC OH Squats20 Lateral Hops over the PVC With an Empty Barbell…. 5 Hang Muscle Snatches5 Behind the neck Snatch Grip Push Presses5 OH Squats Review the snatch positions for the…

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TUESDAY 200811

Warm-up 200m Jog15 Dislocates10 Good Mornings10 Leg Swings10 Down Ups10 Squats 30 Sec Plank20 Sec Sprint on the Bike5 Burpee Box overs Prep for the movements as needed…. FITNESS 200811 Every 90 seconds, for 30 minutes (5 sets): Station 1 – 20/15 Calories of Rowing…

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MONDAY 200810

Warm-up 2 Minutes on the machineKneeling Front Rack PrepSpiderman Lunges Stretch each sideDownWard Dog1 Minute on the machine15 Squats15 Waiter Bows10 Jumping Lunges With an empty Barbell….Warm up the clean and Front Squat practicing the tempo… Strength and Skill Build to today’s 1-RM Tempo Front…

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SATURDAY 200808

Warm-up Coaches Choice… FITNESS 200808 Teams of 3, AMRAP 30:60 Calorie Row50 Push-ups40 DB Power Cleans30 DB Thrusters **Increase the DB weight each round. PERFORMANCE 200808 Teams of 3, AMRAP 30:60 Calorie Row50 Push-ups40 Power Cleans30 Thrusters Round 1: 95/65Round 2: 115/85Round 3: 135/95Round 4:…

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FRIDAY 200807

Warm-up Foam Roll 2 Minutes OR banded Lats and shouldersCalf Stretch on the rig post20 Jumping Jacks10 Down Ups Line Drills…..Hell Walks DownToe Walks BackHigh KneesBunny HopsSide Shuffle down and Back facing the same way 5 Burpee Pull ups With Moderate KB10 KB Swings10 Goblet…

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