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Monday 4/2/18

Warm-Up: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle [...]

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Sunday 4/1/18

Mobility: Hips Skill: Suns out Guns Out 3 sets of 10 alternating DB Bicep Curls 10 DB Tricep extentions 10 sit ups 10 Goblet Squats Strength: None Metcon:   Optional Core: AMRAP 4 minutes 30 [...]

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Saturday 3/31/18

 Mobility: Shoulders Skill: Work on Chest to bar and Muscle up progressions Strength: None Metcon:   Optional Core: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Friday 3/30/18

 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 3/29/18

Warm Up: Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder [...]

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Wednesday 3/28/18

Warm Up: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: snatch grip deadlifts, hang muscle snatch, overhead squats, snatch grip press [...]

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Tuesday 3/27/18

Warm Up: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge Mobility: Shoulders Skill:  EMOM [...]

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Monday 3/26/18

Warm Up: KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers squat, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob Mobility: Ankles Skill: None [...]

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Sunday 3/25/18

Warm Up: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power [...]

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