Monday 6.26.2017 + Wednesday 6.28.2017

Last Week of Training, we will be returning to our Classes on Monday, September 11th for the school year on Monday + Wednesday’s at 330 pm. Monday, June 26th, 2017 Training Warm-Up: 3 Sets or 7:00 of the following: 10 Meter Bear Crawl—10 Meter Crab Walk—10 Box Jumps Step Down—10 One Legged Hips—3 Broad Jumps—20…

Monday, June 19th + Wednesday, June 21st, 2017

Monday, June 19th, 2017 Training: 3 Minutes Zone 1 Airdyne/Assault/Run + Stretch Coach Option x 3-5 Minutes + Introduction of Ring Row Position + Perfect Form + Game/Agility of the Day + Conditioning of the Day: 8 Sets of the following: 20 Second Plank Hold 5 second rest 20 second burpees 5 second rest 20…

Monday, June 5th + Wednesday, June 7th, 2017

Monday, June 5th, 2017 Training: Warm-Up: 5 Burpees—100 Meter Run—10 Air Squats—5 Burpees—100 Meter Run—20 Jump Ropes—5 burpees x 2 rounds + Focus: Kettlebell Deadlift + KB Hike + Kettlebell Swings + Get Ready: Stretch Focus x 5 Minutes + Workout: 4 Rounds of the following: 25 Second Front Lean Rest 25 Jumping Jacks 10…

“Wednesday 5.31.2017 + No Class Monday, May 29th”

Wednesday, May 31st, 2017 Training: Warm-Up of the following: 2 Rounds of: 40 Jumping Jacks 30 Mountain Climbers 20 Air Squats 100 Meter Run + Focus: Wall Ball Shot + Get Ready Warm-Up: 2 Rounds of the following: 30 seconds in bottom of squat-can hold onto object or pole to keep upright, good position +…

“Monday 5.22.2017 + Wednesday 5.24.2017”

Monday, May 22nd, 2017 Training Warm-Up of the following: 3 Minutes Zone 1 Airdyne/Assault/Run + Stretch Coach Option x 3-5 Minutes + Introduction of the Basic Air Squat + Goblet Squats + Game Option by Coach + Conditioning of the following: 4 Sets of the following: 4 Minutes on the Clock: Run 100 Meters 8…

“Monday, May 15th + Wednesday, May 17th, 2017”

Monday, May 15th, 2017: Warm-Up: 3 Rounds or 6 Minutes of: Baby Crawling—5 burpees—10 mountain climbers—20 second plank hold—2 one legged broad jumps—20 jump rope singles + Focus: Ring Row-Shoulder Retract + Protract + Get Ready: 2 Rounds of: 10 Banded Pull-Aparts 10 Second Active Hang + Game of Choice: Bring the Objects to Bucket…

“Monday, May 8th + Wednesday, May 10th, 2017 Training

Monday, May 8th, 2017: Warm-Up: 3 Rounds or 7 Minutes of the following: 15 Jumping Jacks—baby crawling—spiderman stretch—5 burpees—20 jump rope singles + Focus Movement: Press w/ Dumbbells + Game of Choice: Crossing the River + Workout: 12 Minutes of the following 10 DB Push Press 30 Meter Farmer’s Carry 30 Meter Run 5 Broad…

“Monday 5.1.2017 + Wednesday 5.3.2017”

Monday, May 1st, 2017 Training: Warm-Up: 2 Rounds of the following: 20 Jumping Jacks 10 PVC Dislocates 20 Mountain Climbers 10 Burpees + Focus: Plank Hold Position + Get Ready Warm-Up: 10 Powerball Wall Shots 30 second plank holds + Workout of: 5 Rounds of the following: 100 meter Run + 8 Burpees, rest 1…

Monday, April 24th + Wednesday, April 26th, 2017

Monday, April 24th, 2017 Training: Warm-Up of the following: Speed Ladder—Bear Crawl—5 Burpees—10 Mountain Climbers—Carioca—Butt Kicks—Power Skips—Inch Worms—Jumping Jacks + Focus: Press-Neutal Spine Throughout the Movement + Get Ready Warm-Up: 2 Rounds of: 10 Ball Slams 10 PVC Push Press + Workout of the following: 8 Minutes on the Clock: 10 DB Shoulder Presses 10…