Workout of the Day

Saturday 9/15/18

Mobility: Hips Skill: None Strength:  Metcon:   Kor: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Friday 9/14/18

Mobility: Shoulders Skill: RX: Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds Station 2: Handstand Walk x 10 meters Station 3: L-Sit Hold 45 Sec Scaled: Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 10-12 reps @…

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Thursday 9/13/18

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

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Wednesday 9/12/18

Mobility: Shoulders Skill: Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell Skull Crushers x 10-12 reps @ 2011 Rest 45 seconds Strict Toes to Bar x 6-8 reps @ 2110 Rest 45 seconds Strength: None Metcon:   Kor: 40…

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Tuesday 9/11/18

Mobility: Hips 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 9/10/18

Mobility: Shoulders 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 9/9/18

Mobility: Hamstrings Skill: None Strength:  Metcon:   Kor: 4 Rounds 24 situps 10 hollow rocks

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Saturday 9/8/18

Mobility: Shoulders/Hips Skill: Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean @ 70-80% Every two minutes, for 6 minutes (3 sets): Clean x 1 rep @ 80-90% Strength:None Metcon:   Kor: 30…

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Friday 9/7/18

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 9/6/18

Mobility: Hips 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 9/5/18

Mobility: Shoulder/Hips Skill: None Strength:  Metcon:   Kor: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Tuesday 9/4/18

Mobility: Hips Skill: Rx: Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk Station 3 – L-Sit x 60 seconds Scaled: Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10 Station 2…

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Monday 9/3/18

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 9/2/18

Mobility: Shoulders Skill: None Strength:  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 9/1/18

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

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