Month: June 2018

Sunday 7/1/18

Mobility: Shoulders Skill: Three sets of: 30sec L-sit GHR x 10 reps Barbell Biceps Curls x 8 reps Strength:None Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

Saturday 6/30/18

Mobility: Hamstring / Glutes 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 Position Pushup Hold

Thursday 6/28/18

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 touch back down and lower straight legs to the floor) 40 situps 20 hollow rocks 10 plank pushups position and lower slowly w/ 1 leg …

Thursday 6/28/18Read More »

Wednesday 6/27/18

Mobility:shoulders Skill: None Strength:  Metcon:   Optional Core: AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches

Tuesday 6/26/18

Mobility: Shoulders Skill: None Strength: None Metcon:   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 6/26/18Read More »

Sunday 6/24/18

Mobility: Hips/shoulders Skill: Three sets of: Romanian Deadlift x 8 reps 80-Meter Suitcase Carry – switch arms halfway Tempo Push-Ups x Max Reps @ 2111 Strength: None Metcon:   Optional Core: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

Friday 6/22/19

Never Forget U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father …

Friday 6/22/19Read More »

Scroll to Top