Month: August 2018

Friday 8/31/18

Mobility: Full Body Skill: take 10 min to work on Pull up, chest to bar, muscle up progressions Strength: None Metcon:   Kor: 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

Wednesday 8/29/18

Mobility: Hamstrings/lowerback Skill: Every 90 seconds, for 12 minutes (2 sets each) of: Station 1 – Bulgarian Split Squat x 8 each leg Station 2 – Back Extensions x 10 Station 3 – Ab Wheel or Barbell Roll-Outs x 8 Station 4 – DB Rows x 8 each arm Strength: None Metcon:   Kor: 30 reps crunches 30 reps leg …

Wednesday 8/29/18Read More »

Sunday 8/26/18

Mobility: Ankles Skill: Every 60 sec for 3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side Strength:None Metcon:   Kor: 50 Back extensions 50 Situps 50 Superman 50 V-ups

Saturday 8/25/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Kor: 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

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