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Tuesday 6/19/18

Mobility: Ankles Skill: Four sets of: Double Kettlebell or Goblet Alternating Reverse Lunges x 16 reps 8 each leg Single-Arm Dumbbell Row x 10 reps @ 2111 Prowler Push 80′ Strength: None [...]

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Monday 6/18/18

Mobility: Hamstring / Glutes Skill: None Strength:  Metcon:   Optional Core: AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular [...]

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Saturday 6/16/18

Mobility: Shoulders and Ankles Skill: None Strength:  Metcon:  AMReps as possible in 12 minutes, 1 min rest, 12 min, count wall ball (only) 10 round trip sled pushes 20′ -alternate with [...]

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Friday 6/15/18

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 6/14/18

Mobility: Ankles Skill: Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps Add Weight if needed. Minute 2 – Side Plank (Left) x 40 seconds [...]

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Tuesday 6/12/18

Mobility: Shoulers Skill: None Strength:  Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Monday 6/11/18

  Summer is here lets put in the Work!! 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 [...]

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Sunday 6/10/18

 Mobility: Hips/Shoulders Skill: Three sets for max reps of: 45 Second Assault Bike (for calories) Immediately followed by… 45 Second Bar-Facing Burpees Immediately followed by… 15 Thrusters [...]