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Sunday 4/22/18

 Mobility: Shoulders Skill: Every 90 sec, for 3 sets of each Station 1 – Strict Chin Ups x 8 reps Station 2 – 30s of Burpee Box Jumps (work on your speed) Station 3 – Nose-to-Wall Handstand Hold [...]

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Saturday 4/21/18

Mobility: Hips 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 4/20/18

 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 4/19/18

 Mobility: Hamstrings/Glutes 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 4/18/18

Warm-Up: 3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push Mobility:Hips [...]

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Tuesday 4/17/18

 Mobility: Shoulders/Hips Skill: 12 min emom Dumbbell Bench Press x 10-12 Supinated-Grip Bent Over Barbell Rows x 10 120′ Sandbag Carry (Bear Hug) Strength: None Metcon:   Optional Core: [...]

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Monday 4/16/18

Warm-Up: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, [...]

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Sunday 4/15/18

 Mobility: Hips Skill: Four sets of: 30sec L-sit GHR x 10 reps Barbell Biceps Curls x 8 reps Strength:  Metcon:   Optional Core: Every minute on the minute for 6 minutes: 8 Double Crunches 6 [...]

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Saturday 4/14/18

 Mobility: Hips 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 4/13/18

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