Perform 4 Rounds of: 10 Second Seated Leg Pike hold– each leg 20 Second Hollow hold 10 Second Straddle Compression
15 Minute AMRAP Perform: 20 Bicycles 45 Second Plank 20 Flutter Kicks 20 Second Reverse Plank 20 Scissor Kicks 30 Second Side Plank Right 30 Second Side Plank Left Notes The goal is to have every movement be unbroken. Rest between movements as needed however rest as minimally as possible!
16 Minute EMOM (Every Minute On the Minute) Perform: Minute 1- 20 Flutter Kicks Minute 2- 20 Scissor Kicks Minute 3- 12 Leg Lifts Minute 4- 5 Downward Dog to Cobra Notes For the kicks and leg lifts make sure the small of the back is on the ground the whole time. If youContinue Reading October 25th Core and Accessory WOD
12 Minute EMOM (Every minute on the minute) Minute 1- 16 Hollow Rocks Minute 2- 16 Arch Rocks Minute 3- 8 Tuck Jumps Minute 4- 6 Barbell Rollouts Notes For the rollouts you can use sliders, the ab wheel, or the seat of the rower with your knees on a bench if you do notContinue Reading October 23rd Core and Accessory
Perform 5 Rounds of 20 Dead Bugs 10 Lateral Plank Walk Steps Left 10 Lateral Plank Walk Steps Right 20 Jack Knife Situps Notes For the dead bugs the most important step is to make sure the small of the back (your lower back) stays on the ground. For the plank walks make sureContinue Reading October 22nd Core and Accessory
Perform 4 Rounds of 10 Plank Knee to Same Elbow 10 Plank Knee to Opposite Elbow 10 Plank Twists The goal is to not drop to your knees but transition from one plank to the next. Let me know how it goes!
3 Rounds 10 Plank Transitions 10 Ball Pike Ups (if you don’t have a stability ball you can use a med ball or a foam roller OR you can use the seat of the rower at the gym) *also I want your toes flush on the ball- we are training gymnastics strength- toes pointed! 30Continue Reading July 24th 2018 CORE WORK
Perform a 12 min EMOM: Min 1- 10 Plank Weight Tranfers Min 2- 10 Alternating Side Plank Rotations Min 3- 15 Leg Lifts Demos Plank weight transfers Side plank rotations Would you like the daily CORE WOD sent right to your inbox? Subscribe below! Email Address * And remember- abs are DEVELOPED in the gymContinue Reading May 14th 2018 CORE WOD
Perform 3 Rounds Of: ME For Time Weighted Plank 6 First part of Turkish Get-Up (each side) NOTES For the planks- shoot for 20 seconds minimum For the get-ups, start from the floor- the movement is completed when you begin to rotate into the plank
Perform 4 Rounds Of: 12 Weighted Sit-Ups 30 Second Plank Left Side 30 Second Plank Right Side 10 Plank Transitions Notes The plank transitions are meant to be a movement that comes from the arms. Work on keeping your hips as stable as possible. To make the side planks easier lessen the time, toContinue Reading May 9th 2018 CORE WOD