Thursday 12/13/18

Mobility: 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

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Wednesday 12/12/18

Mobility: Shoulder 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 12/11/18

Mobility: Hips/Ankles Skill: None Strength:  Metcon:   Kor: 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

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Monday 12/10/18

Mobility: Shoulders/Ankles Skill: Three sets of: Emom with 20-sec rest between movments 80′ Prowler (180/140) 80′ Suitcase Carry – switch arms halfway Tempo Push-Ups x Max Reps @ 1111 Strength: NOne Metcon:   Kor: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Sunday 12/9/18

Mobility: Hips Skill: Three sets of: Back Squat x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Strength: None Metcon:   Kor: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight

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Saturday 12/8/18

Mobility: Ankles 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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