Friday 12/7/18

Mobility: Full Body Skill: None Strength: NOne Metcon:   Kor:  10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

Read More »

Thursday 12/6/18

Mobility: Hamstring/Glutes Skill: Four sets of: Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Hold x 30 seconds Rest 60 seconds Strength: None Metcon:   Kor: 10 rounds

Read More »

Wednesday 12/5/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Kor: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

Read More »

Tuesday 12/4/18

Mobility: Hips Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds Strength: None Metcon:   Kor: 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps)

Read More »

Monday 12/3/18

Mobility: Shoulders/Ankles Skill: None Strength:  Metcon:   Kor: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

Read More »

Sunday 12/2/18

Mobility: Hips Skill: None Strength:  Metcon:   Kor: 50 Back extensions 50 Situps 50 Superman 50 V-ups

Read More »