WOD December 31, 2014

TRAINING Monday December 31, 2014 SKILL Deadlift Technique Practice *10 minutes to work up to a heavy set of 5   STRENGTH Deadlift – 5 x 5 *use the heaviest weight from the skill portion for all 5 sets   CONDITIONING EMOM for 10 Minutes 50 yard Sled Push *at the...

WOD December 30, 2014

TRAINING Tuesday December 30, 2014 MOVEMENT MovNat Drills   SKILL Jump Rope Practice   CONDITIONING Minute Drills 4 Rounds Jump Rope x 30 sec KB Swings x 30 sec Burpees x 30 sec Jump Rope x 30 sec KB Swings x 30 sec Burpees x 30 sec *rest 2...

WOD December 29, 2014

TRAINING Monday December 29, 2014 MOVEMENT Crawling Leopard Crawl (forward, backwards) Gallop Crawl (left, right)   SKILL Power Clean Technique Practice *10 minutes to work up to a heavy 3   STRENGTH Power Cleans – 5 x 3 *use the heaviest weight from the skill...

WOD December 27, 2014

TRAINING Saturday December 27, 2014 MOVEMENT Agility Ladder Drills Linear/Lateral   CONDITIONING *Start and Finish with a 200 yard Shuttle Run **Every 5 Minutes, do a 200 yard Shuttle Run 25 KB Swings 10 Hanging Leg Raises 20 Pushups 10 V-Ups 25 KB Swings 10 Hanging...

WOD December 26, 2014

TRAINING Friday December 26, 2014 MOVEMENT MovNat Drills   SKILL KB Swing Technique Practice *sets of 10-15, working up to heavier KB’s   STRENGTH 5 Rounds KB Thruster (R) x 5 KB Thruster (L) x 5 KB Swings x 25 *Rest 1 Minute   CONDITIONING Assault AirBike 5...

Pin It on Pinterest