Posts by PPLAdmin

Monday 8/13/18

Mobility: Hamstrings / Glutes Skill: None Strength:  Metcon:   Optional Core: AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular intermediate)

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Sunday 8/12/18

Mobility: Hamstrings / Glutes Skill:  Four sets of: Double Kettlebell or Goblet Alternating Reverse Lunges x 16 reps 8 each leg Single-Arm Dumbbell Row x 10 reps @ 2111 Prowler Push 80′ Strength: None Metcon:   Optional Core: 4 Rounds 24 situps 10 hollow rocks

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Saturday 8/11/18

Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Friday 8/10/18

Mobility: Full Body Skill: None Strength: None Metcon:   Kor: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Thursday 8/9/18

Mobility: Shoulders Skill: RX: Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 4 reps Station 2 – Handstand Walk x 10 meters Station 3 – L-Sit or L-Sit Progression x 45 seconds Scaled: Every 2 minutes, for 12 minutes (2…

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Wednesday 8/8/18

Strict Press Test Day Lets set some new PR’s Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 8/7/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Monday 8/6/18

Deadlift Test Lets do it guys set some new PR’s Mobility: Hamstrings / Glutes Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

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Sunday 8/5/18

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: Every minute on the minute for 6 minutes: 8 Double Crunches 6 V-ups 4 Straight Leg Raises (lower SLOWLY)

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Saturday 8/4/18

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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Friday 8/3/18

Mobility: Full Body Skill: None Strength: None Metcon:   Optional Core: 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

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Thursday 8/2/18

New Jump Rope Hanger This will keep the rope much cleaner and easy to handle. Please make sure to pu them back handles first and in the right size area. Happy Jumping Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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Wednesday 8/1/18

  Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Tuesday 7/31/18

 Mobility: Hamstrings / Glutes Skill: None Strength:  Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Monday 7/30/18

Mobility: Shoulders Skill: Every 1 minutes, for 3 sets Station 1 – Bench Press x 6 reps Station 2 – Side Plank x 45 seconds each side Station 3 – Strict Pull-Ups (Neutral Grip) x 8 reps Strength: None Metcon:   Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank…

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