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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

Thursday 8/23/18

Mobility: Shoulders/Hips Skill: None Strength:  Metcon:   Kor: 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 off the elevated …

Thursday 8/23/18Read More »

Tuesday 8/21/19

Mobility: Hamstrings Skill: Three sets of: Bulgarian Split Squats x 8 reps each leg Strict Handstand Push-Ups x 8 reps GHD Sit ups 12 reps Ring Push ups 10 reps Strength: None Metcon:   Kor: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 …

Tuesday 8/21/19Read More »

Sunday 8/19/18

Mobility: Ankles Skill: Four sets of: Bulgarian Split Squats x 8 reps each leg Strict Handstand Push-Ups x 8 reps GHD Sit ups 12 reps Strength: None Metcon:   Kor: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

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