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Thursday 10/19/17

Mobility: Ankles Skill: Three sets of: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Alternating Lateral Lunges x 20 reps @ 2111 Supine Leg Lowering x 10-15 reps @ 3011 (lower back [...]

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Monday 10/16/17

Mobility: Shoulders 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) [...]

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Sunday 10/15/17

Mobility: Hips Skill: Three sets of: Bulgarian Split Squats x 6-8 reps @ 31X1 Rest 90 seconds Dumbbell External Rotations x 8-10 reps @ 2010 Rest 90 seconds Strength: None Metcon:   Optional [...]

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Saturday 10/14/15

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second 1/2 [...]

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Friday 10/13/17

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

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Thursday 10/12/17

Mobility: Hips/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 [...]

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Wednesday 10/11/17

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 10/10/17

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 [...]