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Monday 9/25/17

Mobility: Hips Skill:  Four sets of: Front Squats x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 [...]

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Sunday 9/24/17

Mobility: Hips Skill:  Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 30 Sec Strict Supinated Grip Pull-Ups x 4-6 reps Rest 30 sec Bent Over Row 6-8 reps Strength: None [...]

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Saturday 9/23/17

Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Friday 9/22/17

Mobility: Full Body 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 9/21/17

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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Tuesday 9/19/17

Mobility: Hips Skill: Four sets of: Deadlift x 4-6 reps @ 75% Rest 20 seconds Push-Ups x Max reps @ 1010 (set is over if you break tempo) rest 20 sec 7 GHR’s Rest 2 minutes Strength: None [...]

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Monday 9/18/17

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 9/17/17

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 9/16/17

Mobility: Shoulders Skill:  Take 15 min and work on Handstand and HSPU or Pull-up progressions and skill work. Strength: None Metcon:   Optional Core: 30 second 1/2 Position Pushup Hold 60 [...]