Workout of the Day

Tuesday 7/10/18

Mobility: Ankles Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 L-Sit hold for 45 sec Tempo Push-Ups x Max Reps @ 1111 Strength: NOne Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Monday 7/9/18

Mobility: Hamstring / 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 7/8/18

Chipotle Super Sunday There will be no classes today due to Chipotle Super Sunday. Workout at 11:00 Lunch at 12:00 Partner WOD Mobility: Full Body Skill: None Strength: None Metcon:   Optional Core: None

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Saturday 7/7/18

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

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Friday 7/6/18

Mobility:Fully body Skill: None Strength: None Metcon: “Search and Rescue”  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 7/5/18

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 7/4/18

We will be open for only three classes. 8:30, 9:30 am and 1:00. See you guys then and have a great 4th. Mobility: Hips Skill: None Strength: None 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 7/3/18

Mobility: Hamstring / 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 7/2/18

Mobility: Hamstring / Glutes Skill: 12 min emom Dumbbell Bench Press x 10-12 Supinated-Grip Bent Over Barbell Rows x 8-10 100 Meter Sandbag Carry (Bear Hug) Strength: NOne Metcon:   Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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Sunday 7/1/18

Mobility: Shoulders Skill: Three sets of: 30sec L-sit GHR x 10 reps Barbell Biceps Curls x 8 reps Strength:None Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Saturday 6/30/18

Mobility: Hamstring / Glutes Skill: None Strength:  Metcon:   Optional Core: 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 6/29/18

Mobility: Full body Skill: None Strength: None Metcon:   Optional Core: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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Thursday 6/28/18

Mobility: Hips / shoulders Skill: None Strength:  Metcon:   Optional Core: 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…

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Wednesday 6/27/18

Mobility:shoulders Skill: None Strength:  Metcon:   Optional Core: AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches

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Tuesday 6/26/18

Mobility: Shoulders Skill: None Strength: None Metcon:   Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back…

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