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Monday 7/24/17

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 7/23/17

Mobility: Shoulders / Hips 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 7/22/17

Mobility: Hips Skill: Four sets of: Bulgarian Split Squat x 4-6 reps @ 41X1 Strength: None Metcon:   Optional Core: 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches [...]

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Friday 7/21/17

Mobility: Hamstrings / glutes Skill: None Strength:  Metcon:   Optional Core: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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Thursday 7/20/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch [...]

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Wednesday 7/19/17

Mobility: Hips 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 7/18/17

Mobility: Hips Skill: Every 90 sec (3 sets): 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1-RM Clean & Jerk Immediately followed by… Every 90 sec (3 sets): 2 [...]

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Monday 7/17/17

Mobility: Hamstrings / glutes Skill: Three sets of: Back Squat x 8-10 reps @ 30X1 Kettlebell Swings x 20 reps Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Strength: None Metcon:   [...]

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Sunday 7/16/17

Mobility: Hamstrings / 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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Saturday 7/15/17

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