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Sunday 8/20/17

Mobility: Hips Skill: Spend 10 minutes working up to a challenging Snatch at 80-90% of max. Strength: None Metcon:   Optional Core: Every minute on the minute for 6 minutes: 8 Double Crunches 6 [...]

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Saturday 8/19/17

Mobility: Hips/Shoulders Skill: Every 90 Sec (6 sets): Clean & Jerk x 2 reps Build over the course of the 6 sets to today’s heavy-ish. Every 90 Sec (10 sets): Clean & Jerk x 1 rep Build [...]

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Friday 8/18/17

Mobility: Ankles Skill: None Strength: None Metcon:   Optional Core: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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Thursday 8/17/17

Mobility: Hips Skill: None Strength: Metcon:   Optional Core: 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down [...]

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Wednesday 8/16/17

Mobility: Hamstrings/ Glutes Skill: None Strength: Metcon:   Optional Core: AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches

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Tuesday 8/15/17

Mobility: Shoulders Skill: None Strength: Metcon:   Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 [...]

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Monday 8/14/17

Mobility: Hips/Shoulders Skill: 12 min Emom 120′ Prowler Push180/145 8 Hand Stand Push ups 10 Bent over Rows Strength: None Metcon:   Optional Core: 100 Sit-ups for time: At the top of each [...]

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Sunday 8/13/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

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Saturday 8/12/17

Mobility: Shoulders Skill: None Strength: None Metcon:   Optional Core: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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