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Friday 9/1/17

Mobility: Shoulders Skill: Work on box jumping muscle ups Strength: None Metcon:   Optional Core: 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering [...]

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Thursday 8/31/17

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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Wednesday 8/30/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Tuesday 8/29/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Saturday 8/26/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Friday 8/25/17

Mobility: Shoulders Skill: Spend 8 minutes working on handstand progressions, strict handstand push ups, or handstand walking. Strength:None Metcon:   Optional Core: 3 rounds GHD sit-ups 12 [...]

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Hip Drive the right way

I’ve had the sense that many people believe the hip drive on kettlebell swing (which is horizontal) is the same as the hip drive on the snatch and clean and jerk (which is vertical).  We know [...]

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Thursday 8/24/17

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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Tuesday 8/22/17

Mobility: Ankles Skill: Three sets of: Bulgarian Split Squats x 6-8 reps @ 31X1 Dumbbell External Rotations x 8-10 reps @ 2010 Rest 60 seconds Strength: None Metcon:   Optional Core: [...]

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