Posts by PPLAdmin

Monday 8/27/18

Mobility: Shoulders/Hips 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 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

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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

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Friday 8/24/18

Mobility: Full Body 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 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…

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Wednesday 8/22/18

Mobility: Hips 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 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…

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Monday 8/20/18

Mobility: Shoulders/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 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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Saturday 8/18/18

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 8/17/18

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

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Sticking to it

Science says when it comes to sticking to a workout program, we have been doing it all wrong! As a coach, one of my biggest challenges—along with getting clients to change their diet—is getting them to remain consistent with their fitness. I, as many others, have often assumed it largely comes down to two things:…

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Wednesday 8/15/18

Mobility: Shoulders/hips Skill: Every 90sec minutes, (3 sets of each): Station 1 – Prowler 80′ Station 2 – Dumbbell Bench Press x 8 reps Station 3 – GHD Sit-ups X 12 reps Strength: None Metcon:   Kor: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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Tuesday 8/14/18

Mobility: Hips/shoulders Skill: None Strength:  Metcon:   Kor: 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 Reverse Crunches 10 Pushups

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