WOD January 31, 2020

WOD January 31, 2020

SKILLTurkish Get-up3 RoundsRound 1 – BodyweightRound 2 – Shoe on FistRound 3 – Bottoms-Up KB (LIGHT!!)STRENGTHEMOM for 10 MinutesTGU x 1*alternate sides every minute*5 rounds per side totalCONDITIONINGAMRAP in 15 MinutesDouble Unders x 50Up-Downs x...
Semi-Private Training – Round 2

Semi-Private Training – Round 2

What’s up SHOPpers! We just wrapped up the first programming cycle of semi-private training, and the results were nothing short of incredible! (see below for the list of PR’s) We are preparing to welcome in the next group into the mix, and we will start our Strategy...

WOD January 30, 2020

SKILLPush Press3 RoundsRound 1 – PVC x 20Round 2 – Empty Barbell x 10Round 3 – Light Barbell x 10STRENGTH5 RoundsPush Press x 5*rest 2 minutesACCESSORY WORK3 RoundsDB Row x 12/sideGoblet Squats x 8 @32x1Single-Leg Hip Thrusts x 10/side w/ pause*rest...

WOD January 29, 2020

MOVEMENTSprint Drills1 RoundIsometric Marching – 4 x 5 sec/sideWall March x 10/sideWall March Switch x 5/sidePartner Banded Sprints – 2 x 15 ydsProne-to-Sprint x 3CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)Round 1: Sled Spring x 50 yardsRound 2:...
WOD January 28, 2020

WOD January 28, 2020

SKILLSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH5 RoundsReverse Lunges x 7/side*rest 2 minutesACCESSORY WORK3 RoundsBottoms-Up KB Press x 5/sideKB Swings x 15Pallof Press Iso x 30 sec/side*rest 45 sec after each...

Pin It on Pinterest