Month: April 2018

Tuesday 5/1/18

Mobility: Ankles Skill: Strength: None Metcon:   Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back …

Tuesday 5/1/18Read More »

Monday 4/30/18

Warm-Up: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 5 push ups, 5 ring rows, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, back squat Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 100 Sit-ups for time: At the …

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Sunday 4/29/18

Mobility: Shoulders 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

Friday 4/27/18

Mobility: Hips Skill: Every  minute, for 9 minutes (3 sets of each): Station 1 – DB Strict Press x 8 reps Station 2 – Dumbbell Bicep Curles x 8 reps each arm Station 3 – Strict Pull-ups x Max reps in 30 sec Strength: None Metcon:   Optional Core: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

Wednesday 4/25/18

Warm-Up: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull-up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press Mobility: Hips/shoulder Skill: None Strength: None Metcon:  Every 3 min for each station. 3 rounds Station 1 30/20 Assault Bike Station …

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Tuesday 4/24/18

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 press Mobility: Shoulders Skill: Emom 4 round Handstand Holds 45s 10 Strict Toes to Bar 10 GHD sit ups Strength: None Metcon:   Optional Core: 5 …

Tuesday 4/24/18Read More »

Monday 4/23/18

Warm-Up: 2 rounds: 6 halos per side, 8 goblet squats, 10 Stiff leg deadlift, 12 single arm presses (6 per side) Mobility: Hips 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 intermediate)

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