July 31, 2017

Weekly Group Warmup

PVC Warm-Up

:30 jumprope (doubles or singles)
High skips
Floor touches
:30 jumprope
Walking quad pulls
Lunge w/elbow drop
:30 jumprope
3 touches
Huggers + Skiers x 10 each 

Hold bottom of a squat x 30 sec. (add 5 seconds a day if possible)

Strength/Acce...

July 28, 2017

Weekly Group Warmup

Strength/Accessory Work

General Fitness

4 Rounds of:

1-Back Squats x 8-10 reps (w/3 sec. descent)

2-Single-leg Hip Bridge x 10 reps each leg

(https://www.youtube.com/watch?v=dHsBrW9EgmI)

3- Single-arm DB/KB Row x 10-12 reps each arm

         rest 45 sec. be...

July 27, 2017

Weekly Group Warmup

Strength/Accessory Work

General Fitness

3 rounds of:

1- DB/KB Shoulder Press x 8-10 reps 

2- Death March x 20 steps

(https://www.youtube.com/watch?v=7EsUHjLnFmk)

3- Side Plank x 45 seconds each side

              -rest 45 seconds between movements...

July 26, 2017

Weekly Group Warmup

*WOD

8 min. AMRAP:

Row 350/250 meters

10 Front-Racked Lunges

Rest 4 minutes, then…

8 min. AMRAP

5 Strict Pull-ups

10 Box Jump Overs

Rest 4 minutes,then…

8 min. AMRAP

10 Jumping Squats

10 Push-ups

*Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, gro...

July 25, 2017

Weekly Group Warmup

Strength/Accessory Work

General Fitness

4 Rounds of:

1- Snatch Grip Romanian Deadlift x 6 reps (w/4 sec. ascent)

2-Single-Arm Dumbbell Press x 8 reps 

3- 100m Suitcase + Waiter’s Carry 

(https://www.youtube.com/watch?v=7EsUHjLnFmk)

(heavy DB/KB at side in s...

July 24, 2017

Weekly Group Warmup

PVC Warm-Up

Run 200m

High Kicks

Side to Side Hops

Walking Quad Pulls

Samson Lunges

Hip Swings

Wall Squats x 10

Huggers/Skiers x 10 each

Tricep Stretch 30 sec. each side (accumulated)

Strength/Accessory Work

General Fitness

3 Rounds of:

1- Front Squat x 4 reps (4...

July 21, 2017

Weekly Group Warmup

Strength/Accessory Work

General Fitness

4 sets of:

1- Romanian Deadlift x 6-8 reps w/3 sec. ascent

2- Single-Arm KB Row x 6-8 reps

3- Plank Hold x 30-45 seconds

              -rest 45 seconds between movements

Performance

DEADLI...

July 20, 2017

Weekly Group Warmup

*WOD

In teams of 4, work in stations to complete 3 rounds each of:

Row 500 Meters

30 Thrusters (95/65 lbs)

20 Burpees

Rest

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their pr...

July 19, 2017

Weekly Group Warmup

PVC Warm-Up

10 PVC OHS

Row for Reps: 237m = BURPEES

Butt Kickers

Floor Touches

Row for Reps: 180m = JUMPING SQUATS

Walking Quad Pulls

Lunge w/Elbow Drop

3 Touches

5 Wall Walks

Shoulder Stretch on wall (30sec. each arm)

Strength/Accessory Work

General Fitness

4 ro...

July 18, 2017

Weekly Group Warmup

PVC Warm-Up

10 PVC OHS

Row for Reps: 237m = BURPEES

Butt Kickers

Floor Touches

Row for Reps: 180m = JUMPING SQUATS

Walking Quad Pulls

Lunge w/Elbow Drop

3 Touches

5 Wall Walks

Shoulder Stretch on wall (30sec. each arm)

Strength/Accessory Work

General Fitness

4 Ro...

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