by | May 31, 2019 | WOD
SKILLJump Rope 10 Minutes for Quality0:00 – 2:00 = Single Unders, Basic Skills2:00 – 8:00 = Double Unders, Sprint-in-Place8:00 – 9:00 = REST9:00 – 10:00 = MAX DOUBLE UNDERSCONDITIONINGAQAP (est. 8-10 min)21-18-15-12-9-6-3Wall BallsDouble...
by | May 31, 2019 | WOD
SKILLJump Rope 10 Minutes for Quality0:00 – 2:00 = Single Unders, Basic Skills2:00 – 8:00 = Double Unders, Sprint-in-Place8:00 – 9:00 = REST9:00 – 10:00 = MAX DOUBLE UNDERSCONDITIONINGAQAP (est. 8-10 min)21-18-15-12-9-6-3Wall BallsDouble...
by | May 30, 2019 | WOD
MOVEMENTGot My Mind on My Knee3 RoundsReverse Lunge w/ RNT x 6/sideSingle-Leg Eccentric Sliding Leg Curls x 6/sideSide-Lying Hip Abductions x 6/sideSTRENGTH5 RoundsBarbell Reverse Lunges x 5/side*rest 2 minutesACCESSORY WORK3 RoundsRing Rows x 10KB Swings x 15Hollow...
by | May 29, 2019 | WOD
MOVEMENTAGILITY + BOX JUMPSAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Box Jumps3 RoundsBox Jumps x 5CONDITIONING3 RoundsAMRAP in 5 minDB Push Press x 12DB Box Step Up x 12V-Ups x 12Row/Bike x 12 cals*rest 3...
by | May 28, 2019 | WOD
MOVEMENTSEQUENCE # 132 RoundsBear Walk x 12.5 yardsTraveling Squat x 12.5 yardsLateral Band Walks x 10/directionSTRENGTH3 RoundsLandmine RDLs x 7/sideIncline Bench Lateral Raises x 10*rest 1 minute between exercisesACCESSORY WORK3 RoundsDB Row x 10/sidePike Liftoffs x...
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