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Wednesday 2/28/18

Mobility: Shoulder/Ankles Skill: Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side [...]

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Tuesday 2/27/18

Mobility: Hips Skill: None Strength:  Metcon:   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 Reverse Crunches 10 Pushups

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Monday 2/26/18

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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Sunday 2/25/18

Mobility: Shoulders Skill: Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – 100m Sled Pull (90/70) Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) [...]

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Saturday 2/24/18

Mobility: Hips Skill: Four sets Emom Bulgarian Split Squat x 6-8 reps each leg Barbell Bicep Curles 8 resp each arm Push-Ups x 10 Strength: None Metcon:   Optional Core: 30 reps crunches 30 reps [...]

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Friday 2/23/18

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

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Thursday 2/22/18

Mobility: Shoulders 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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Wednesday 2/21/18

Mobility: Hips//shoulders Skill: None Strength:  Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 2/20/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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