Monday 11/19/18

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

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Sunday 11/18/18

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

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Saturday 11/17/18

Mobility: Hips 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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Friday 11/16/18

Mobility: Ankles/ Shoulders Skill: None Strength: None Metcon:   Kor: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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Thursday 11/15/18

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 11/14/18

Mobility: Shoulders Skill: Every 90 Sec (3 sets): Station 1 – Muscle-Ups x Max Reps in 45 seconds ( muscle-up skill progressions) Station 2 – Handstand Walk x 10 meters (5 Wall Walks) Station 3 – L-Sit Hold x 45 seconds accumulated time Strength: None Metcon:   Kor: AMRAP in 4 minutes 20 bicycles (l + r

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