Workout of the Day

Sunday 10/28/18

Mobility: Hips Skill: Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds 80-Meter Suitcase Carry – switch arms halfway Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds Strength: None Metcon:   Kor: Every minute on the minute for 6 minutes: 8 Double Crunches 6 V-ups 4 Straight Leg…

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Saturday 10/27/18

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

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Friday 10/26/18

Mobility: Full Body Skill: None Strength: None Metcon:   Kor: 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 10/25/18

Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Kor: 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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Wednesday 10/24/18

Mobility: Hips Skill: None Strength:  Metcon:   Kor: 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 10/23/19

Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Kor: 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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Monday 10/22/18

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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Sunday 10/21/18

Mobility: Ankles Skill: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111 Station 2 – Strict Pull-Ups x 6-8 reps @ 2111 Station 3 – Farmer’s Carry x 100 Meters Strength:None Metcon:   Kor: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Saturday 10/20/18

Mobility: Hamstrings / Glutes Skill: None Strength:  Metcon:   Kor: 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 10/19/18

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

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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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