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Sunday 10/1/17

Mobility: Ankles Skill: 12 min Emom 120′ Prowler Push180/145 8 Hand Stand Push ups 10 Bent over Rows Strength: None Metcon:   Optional Core: 4 Rounds 24 situps 10 hollow rocks

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Saturday 9/30/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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Friday 9/29/17

Mobility: Full Body Skill: None 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 seated crunch position- don’t [...]

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The warm-up before the warm-up

So you’re early for a class. YEAH! What do you do? Sit around, chat with your friends, check your phone, pretend to stretch a little bit, maybe lounge around on a foam roller for a couple minutes [...]

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Thursday 9/28/17

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 9/27/17

Mobility: Ankles Skill: None Strength: None 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 9/26/17

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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Monday 9/25/17

Mobility: Hips Skill:  Four sets of: Front Squats x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 [...]

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Sunday 9/24/17

Mobility: Hips Skill:  Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 30 Sec Strict Supinated Grip Pull-Ups x 4-6 reps Rest 30 sec Bent Over Row 6-8 reps Strength: None [...]

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Saturday 9/23/17

Mobility: Hips/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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