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
These exercises are all about rotation and obliques. Get after it! Perform 4 rounds of 20 Alternating Weighted Oblique Twists 20 Windmills (10 each side) 20 Sec Single Leg Side Plank left side 20 Sec Single Leg Side Plank right side NOTES To make the side plank easier go down onto your knee, butContinue Reading April 24th 2018 CORE WOD
Today’s a good one! Have fun! 15 min EMOM Every minute on the minute (for a total of 3 rounds) perform: 20 Flutter Kicks 16 V-Ups 24 Scissor Kicks 16 Reverse Plank Leg Lifts 20 Plank Knee to Opposite Elbow NOTES If you can’t do V-Ups do leg lifts Reverse plank leg lifts should beContinue Reading April 23rd 2018 CORE WOD
12 MIN EMOM Perform each exercise on the minute, rest in the time remaining. Total will be 3 rounds 20 Alternating Jack Knife Sit Ups 20 Leg Lifts 20 Weighted Sit-ups 10 first part of the Turkish get up (5 on each arm then switch) Your abs might hate you some today! NOTES For the weightedContinue Reading April 20th 2018 CORE WOD
The superman is a great exercise to counteract all the forward movement we have in life. These can be challenging for people with tight upper thoracic mobility. If that’s the case foam roll your upper back first. 9 min EMOM 10 Superman’s (hold for 3-second count at the top) 10 Strict Toes to BarContinue Reading April 18th 2018 CORE WOD