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Monday 12/11/17

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps [...]

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Sunday 12/10/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: Every minute on the minute for 6 minutes: 8 Double Crunches 6 V-ups 4 Straight Leg Raises (lower SLOWLY)

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Saturday 12/9/17

Mobility: Hips / Ankles Skill: Every 90 Sec minutes 4 sets of each: Station 1 – Deadlift x 6 reps Station 2 – Handstand Hold for 60 seconds Station 3 – GHD Sit-ups x 15 reps Station 4 – 80′ [...]

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Friday 12/8/17

Mobility: Full body 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 12/7/17

Mobility: Shoulders Skill: Every  minute, for  (3 sets of each): Station 1 – Goblet Squats x 10 or Pistols 5 each leg reps Station 2 – Weighted Pull-ups 5 reps Station 3 – Alternating Reverse [...]

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Wednesday 12/6/17

Mobility: Shoulders 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 12/5/17

Mobility: Hips 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 reps) [...]

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Monday 12/4/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Sunday 12/3/17

Mobility: Hamstring/Glutes 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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