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Wednesday 11/1/17

Mobility: Hips / Shoulders Skill: None Strength:  Metcon:   Optional Core: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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Tuesday 10/31/17

Mobility: Hamstrings / Lower back Skill: Every Min on the Min for Four sets of: Deadlift x 6 reps @ 70% Push-Ups x 10-15 reps, Scale Up: Handstand Push-ups Kettlebell Swings x 15-20 reps L-Sit [...]

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Monday 10/30/17

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular intermediate)

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Friday 10/27/17

Mobility: Ankles Skill: None Strength:  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 let [...]

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Thursday 10/26/17

Mobility: Shoulders / 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 10/25/17

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 10/24/17

Mobility: Hamstrings / Glutes Skill: Every Min on the Min for 4 sets Bulgarian Split Squats x 4-6 reps each leg @ 30X1 Tempo Ring Dips x 10 @ 1111 V-Ups x 15 Strict Pull-ups x 6 – 10 Rest 1 [...]

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