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Wednesday 1/31/18

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

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Tuesday 1/30/18

Mobility: Shoulders Skill: Every 1 minutes, for 3 sets of each Station 1 – Dumbbell Shoulder Press x 8 reps @ 2111 Station 2 – Strict Pull-Ups x 8 reps @ 2111 Station 3 – Back Extensions 10 reps [...]

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Monday 1/29/18

Mobility: Shoulders 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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Saturday 1/27/18

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

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Friday 1/26/18

Mobility: Full Body Skill: None Strength: None Metcon:   Optional Core: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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Thursday 1/25/18

Mobility: Ankles/ shoulders Skill: Four sets of: 80′ Prowler Push (180/140) GHD Situps 10 to 15 reps Barbell Row 8 reps Strength: None Metcon:   Optional Core: 10 rounds of TABATA Sit-ups

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Wednesday 1/24/18

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

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Tuesday 1/22/18

Mobility: Hips Skill: None Strength:  Metcon:  CrossFit Open 14.5/16.5   Optional Core: 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 [...]

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