Workout of the Day

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

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)

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

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

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

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

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

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

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)

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

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)

Mobility: Hips 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 off…

Mobility: Shoulders Skill: Sets 1-2: Push Press @ 45-55% of 1-RM Split Jerk Sets 3-4: Push-Jerk @ 55-65% of 1-RM Split Jerk Sets 3-4: Split Jerk @ 65-75% of 1-RM Split Jerk Strength: None Metcon: Optional Core: AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double…

Mobility: Shoulders Skill: Every minute, for 4 sets Station 1 – Supinated-Grip Bent-Over Barbell Row or Landmine x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 45 seconds Strength: NOne Metcon: Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off…

Mobility: Hips/Shoulders Skill: None Strength: Metcon: Optional Core: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups