Workout of the Day

Thursday 10/11/18

Mobility: Hips / Shoulders Skill: None Strength:  Metcon:   Kor: 10 rounds of TABATA Sit-up

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Wednesday 10/10/18

Mobility: Hips/Ankles Skill: Three sets of: 40 V-Ups Rest 15 seconds 60 Second Prone Plank Hold Rest 15 seconds 45 Second Side Plank Hold (Left) Rest 15 seconds 45 Second Side Plank Hold (Right) Strength: None Metcon:   Kor: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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Tuesday 10/9/18

Mobility: Hamsting/Glutes 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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Monday 10/8/18

Mobility: Hips 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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Sunday 10/7/18

Mobility: Hips/shoulders Skill: None Strength:  Metcon:   Kor: 4 Rounds 24 situps 10 hollow rocks

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Saturday 10/6/18

Mobility: Hips/shoulders Skill: Three sets of: Overhead Squat x 6-8 reps @ 3311 Rest 45 seconds Hanging Med Ball knee raises x 12 reps Rest 45 seconds Plank hold x 45-60 seconds Rest 45 seconds Strength: None Metcon:   Kor: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps…

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Friday 10/5/18

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 10/4/18

Mobility: Hamstring / Glutes 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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Wednesday 10/3/18

Mobility: Hips Skill: Three sets of every 90 sec: (move at the right temp for each movement.) Bulgarian Split Squats x 8 reps each leg @ 3111 Strict Handstand Push-Ups x 8-10 reps @ 2011 GHD Sit ups 12 resp Ring Rows @ 2021 Strength: None Metcon:   Kor: 50 Back extensions 50 Situps 50 Superman…

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Tuesday 10/2/18

Mobility: Ankles/Shoulders Skill: None Strength:  Metcon:   Kor: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Monday 10/1/18

Mobility: Hips Skill: None Strength:  Metcon:   Kor: 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 9/30/18

Mobility: Hips Skill: Four sets of: Double Kettlebell Reverse Lunges x 16 reps 8 each leg Single-Arm Dumbbell Row x 10 reps @ 2111 Prowler Push 80′ Strength: NOne Metcon:   Kor: 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 9/29/18

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

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Friday 9/28/18

Mobility: Ankles Skill: None Strength: None Metcon:   Kor: 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 9/27/18

Mobility: Hips Skill: None Strength:  Metcon:   Kor: 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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