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SATURDAY 200725

Warm-up Coaches Choice….. FITNESS and PERFORMANCE and At Home 200725 “Team Barbara” Teams of 2AMRAP 30: 200M Relay (each teammate runs a 200M)20 Pull-ups30 Push-ups40 AbMat Sit-ups50 Air Squats Mobility Foam Roll LatsRoll PosteriorMash QuadsCouch Stretch on the wall

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FRIDAY 200724

Warm-up 200m Jog20 Waiter BowsPigeon Stretch Each SideBanded LatsBanded Lateral Walks- 10 steps each way10 Reverse Lunges10 Squats Review the Deadlift positions with an empty bar…begin building as the as the strength is across and not building. Strength and Skill Every 2 minutes, for 16…

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THURSDAY 200723

Warm-up 2 minutes on a machine15 Dislocates10 Good Mornings10 Trunk Twists30 Sec PlankCobra Pose10 Push ups10 Scorpions Review the Strict Press positions and Cues….. Strength and Skill Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:Strict PressSet 1 – 5 reps @…

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WEDNESDAY 200722

Warm-up 2 minutes on a machine12 Leg Swings12 Waiter Bows10 Reverse Lunges each sidePigeon StretchDownward Dog Pose10 Hip Bridges Moderate KB:2 sets of….10 Goblet Squats10 Reverse Lunges Strength and Skill Every 2 minutes, for 10 minutes (5 sets):Tempo Front Squat @ 3 sec descend 2…

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TUESDAY 200721

Warm-up 200m JogCoaches choice for the day…. Scoring: Strength and Skill Every 90 seconds, for 9 minutes (6 sets):Halting Snatch Deadlift + Snatch(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second,…

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MONDAY 200720

Warm-up 200m Jog15 Leg Swings each way15 Waiter BowsCalf Stretch against the wall or rig post15 Swinging Bear Hugs10 Push ups5 Strict Pullups or 10 ring rows10 Down/Ups Review the workout structure….Prep your double Unders or Lateral Hops FITNESS 200720 For time:1600 Meter Run12 Strict…

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Weekend Workout

**The gym will not be open from 8AM -noon on Saturday as well as Sunday from 8-10AM. Outside those hours- feel free to utilize Hybrid Access. Warm-up Move for 2 minutesCobra PoseCouch Stretch 1 minute each side10 Scorpions10 Push ups10 Situps FITNESS and PERFORMANCE and…

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FRIDAY 200717

Warm-up 2 Minutes on the machine15 Banded Good MorningsBanded Lat Stretch10 Squats Grab a moderate KB10 KB Swings10 KB halos10 Single leg KB Deadlifts Review the Zombie Deadlift Strength and Skill Every 2 minutes for 8 sets, or 16 minutes: 3 Deadlifts with a 2…

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THURSDAY 200716

Warm-up 15 Dislocates20 Bear Hug Arm Swings30 Sec Plank at the top of a push up10 Scorpions10 Push Ups With a medium DB 2 Rounds not for time…. 5 Strict press each arm5 Rows each arm5 Burpees Review the strength components…. Strength and Skill Three…

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TUESDAY 200714

Warm- up 2 minutes on the MachinePigeon StretchSpiderman Pose holds each sideForward Fold10 Squats10 Russian Baby Makers30 Sec Plank Review the Front Squat and take time to build up Strength and Skill Every 3 Minute for 5 sets, for 15 minutes….. Front Squat 3 reps-…

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