Workout of the Day

Friday 3/23/18

Mobility: Full body Skill: None Strength: NOne Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Thursday 3/22/18

Warm Up: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, hang squat clean Mobility: Shoulders / Hips Skill: None Strength: Metcon: Optional Core: 30 sec on 3…

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Wednesday 3/21/18

Warm Up: 3 rounds: 5L/5R leg swings, 5 strict toes to bar, 5 ring rows, 5 goblet squats, 5 Good Mornings, 5 push-ups Mobility: Shoulders Skill: None Strength: None Metcon: Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 3/20/18

Warm Up: 3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 5 inch worms, then…. 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat Mobility: Ankles Skill: None Strength: Metcon: Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Monday 3/19/18

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 3/18/18

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 3/17/18

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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Friday 3/16/18

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

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Thursday 3/15/18

Mobility: Hips/Shoulders Skill: None Strength: Metcon: Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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Wednesday 3/14/18

Mobility: Hamstrings / glutes Skill: None Strength: Metcon: Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 2/13/17

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

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Monday 3/12/18

Mobility: Hips Skill: None Strength: None 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 3/11/18

Mobility: Hips/Shoulders 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 3/10/18

Mobility: Shoulders 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 3/9/17

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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