Wednesday 9/19/18

Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Kor: AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches  

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Tuesday 9/18/18

Mobility: Shoulders/Ankles Skill: Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 2 ascents (if you don’t have a rope climbs, work on achieving perfect L-Pull-Ups) Station 2 – Handstand Hold Work (use partner assists to learn balance points and

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Monday 9/17/18

Mobility: Hips Skill: None Strength:  Metcon:   Kor: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Sunday 9/16/18

Mobility: Shoulders Skill: every min on the min for 3 rounds Bulgarian Split Squats x 8 reps each leg @ 3111 GHD Sit ups x 10 reps L-Seated Dumbbell Press x 8-10 reps @ 2011 Strength: None Metcon:   Kor: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10

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Saturday 9/15/18

Mobility: Hips Skill: None Strength:  Metcon:   Kor: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Friday 9/14/18

Mobility: Shoulders Skill: RX: Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds Station 2: Handstand Walk x 10 meters Station 3: L-Sit Hold 45 Sec Scaled: Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 10-12 reps @

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