Workout of the Day

Thursday 10/18/18

Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Kor: 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 the…

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Wednesday 10/17/18

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

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Tuesday 10/16/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Kor: 50 Situps 40 Seated Flutter Kicks – flutter with the 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…

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Monday 10/15/18

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

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Sunday 10/14/18

Mobility: Ankles Skill: Emom 3 rounds 80′ Prolwer 15 GHD 8 each arm DB Rows Strength: None Metcon:   Kor: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

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Saturday 10/13/18

  All Classes are canceled for today for our Barbell for Boobs event. come down and support your fellow members and this great cause.  If you did not sign up we can find you a spot. See you all at the gym. Metcon:    

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Friday 10/12/18

Mobility: Full Body Skill: None Strength: None Metcon:   Kor: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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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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