Workout of the Day

Wednesday 1/16/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 10-9-8-7-6-5-4-3-2-1 Plank Shoulder Taps V-Ups Leg Lifts

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Tuesday 1/15/19

Mobility: Shoulders/Quads Skill: Strength: None Metcon: Kor: 3 Rounds: : 30 Plank :30 Hollow Hold :30 Plank :30 Hollow Rock

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Monday 1/14/19

Mobility: Shoulders/Hips Skill: None Strength: Metcon: Kor: 50 GHD Sit Ups for Time

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Sunday 1/13/19

Mobility: Shoulders Skill: Strength: None Metcon: Kor: 4 Min AMRAP: 20 Alternating V-Ups 20 Hollow Rocks 20 Sit-Ups

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Saturday 1/12/19

Mobility: Hips/Shoulders Skill: None Strength: Metcon: Kor: 2 Sets: 25 GHD Sit Ups 25 Side to Side Twists on GHD 1:00 GHD Hollow Hold

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Friday 1/11/19

Mobility: Quads/Shoulders Skill: None Strength: None Metcon: Kor: “Annie” 50-40-30-20-10 Double Unders (Scale to Heavy Rope Singles – Same Reps) Ab-Mat Sit-Ups

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Thursday 1/10/19

Mobility: Shoulders Skill: Strength: None Metcon: Kor: 3 Sets: 1:00 Plank :15 Rest :45 Left Plank :15 Rest :45 Right Plank 1:00 Rest

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Wednesday 1/9/19

Mobility: Shoulders/Traps Skill: None Strength: Metcon: Kor: 9 min EMOM: Min 1: 40 Hand Plank Shoulder Taps Min 2: 30 Straight Ceiling Reach Crunches Min 3: Alternating V-Ups

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Tuesday 1/8/19

Mobility: Shoulders/ Hammys Skill: None Strength: Metcon: Kor: 20 Alt. V-Ups 30 Slow Bicycle Crunches 20 Crunches 20 Sit & Reach w/ Pause 30 Side Crunches (15 ea.) 20 Toe Touches 30 Leg Raises

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Monday 1/7/19

Mobility: Hips Skill: None Strength: Metcon: Kor: 100 Ab-Mat Sit-Ups for Time!

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Sunday 1/6/19

Mobility:  Shoulders Skill: None Strength: NOne Metcon: Kor: 2 Rounds: 15 Back Extensions :45 Back Extension Iso Hold 20 GHD Sit Ups :30 Hollow Iso Hold

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Friday 1/4/19

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

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Thursday 1/3/19

Mobility: Ankles Skill: None Strength: Metcon: Kor: 10 rounds of TABATA Sit-ups

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Wednesday 1/2/19

The new year is here. The holidays are over. Time to get back to work. See you guys at the gym. Mobility: Ankles Skill: None Strength: Metcon: Kor: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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Monday 12/31/18

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