TRAINING – July 15, 2020

TRAINING – July 15, 2020

WOD SKILL – Power Cleans2 RoundsRound 1 – PVCRound 2 – Empty Barbell1st Pull + Pause x 51st Pull + Pause + Jump Shrug x 51st Pull + Pause + Jump Shrug + High Pull x 51st Pull + Pause + Full Clean x 5Full Power Clean x 5STRENGTH4 RoundsPower Clean...
TRAINING – July 14, 2020

TRAINING – July 14, 2020

WOD MOVEMENT3 RoundsBear Walk x 25 yardsTraveling Squat x 25 yardsHollow Body Hold – 3 x 10 secCONDITIONINGEvery 4 Minutes for 20 MinutesWORK = 120-150 secREST = 90-120 secLeopard Crawl x 2KB Swings x 15Air Squats x 15Assault Bike x MAX cals*Increase cals each...
TRAINING – July 13, 2020

TRAINING – July 13, 2020

Uncategorized MOVEMENTKB Swing PrimerMinute 1 = 10 KB SwingsMinute 2 = 10 KB SwingsMinute 3 = RESTMinute 4 = 10 KB SwingsMinute 5 = 10 KB SwingsMinute 6 = RESTMinute 7 = 10 KB SwingsMinute 8 = 10 KB SwingsMinute 9 = RESTMinute 10 = 10 KB SwingsMinute 11 = 10 KB SwingsSTRENGTH4...
TRAINING – July 11, 2020

TRAINING – July 11, 2020

WOD MOVEMENT3 RoundsKickstand Squat x 5/sideKB Armbar x 5 breaths/sideKB Windmill x 5/sidePOWER3 RoundsDB Snatch x 6/sideCONDITIONINGEMOM for 5 MinutesAssault Bike x “Peak RPM’s”*rest 2 minAMRAP in 12 MinutesBike *or* Row x 12 calsDB Snatch x 6/sideGrasshoppers x...
TRAINING – July 10, 2020

TRAINING – July 10, 2020

WOD SKILLPower Clean Progression2 RoundsRound 1 = PVCRound 2 = Empty BarbellSTRENGTH4 RoundsPower Cleans x 3*rest 90 sec3 RoundsPushups x “Quality Set” @ 32X1RDL x 103 RoundsCossack Squats x 5/sideIYT’s x...
TRAINING – July 8, 2020

TRAINING – July 8, 2020

WOD POWEREMOM for 10 MinutesAssault Bike x “Peak RPM’s”STRENGTH4 RoundsPush Press x 7*rest 90 sec3 RoundsReverse Lunge x 6/sideV-Ups x 103 RoundsPendlay Row x 10Suitcase March x...
TRAINING – July 7, 2020

TRAINING – July 7, 2020

WOD SKILLTurkish Getup3 RoundsRound 1 = BodyweightRound 2 = Shoe on FistRound 3 = Bottoms-Up KB (LIGHT!!)STRENGTHEMOM for 10 MinutesTurkish Getup x 1*alternate sides every minuteCONDITIONING5-Minute Drill2 Rounds60 sec ON / 60 sec OFF45 sec ON / 45 sec OFF30 sec ON / 30...
TRAINING – July 6, 2020

TRAINING – July 6, 2020

WOD SKILLHip Hinge PracticeWall Hip Hinge Drill x 10PVC Hip Hinge Drill x 10Power Swings x 10MOVEMENTKB SWING PRIMERMinute 1: 10 KB SwingsMinute 2: 10 KB SwingsMinute 3: RESTMinute 4: 10 KB SwingsMinute 5: 10 KB SwingsSTRENGTH4 RoundsDeadlift x 5*rest 90 sec3...
TRAINING – July 4, 2020

TRAINING – July 4, 2020

WOD MOVEMENTCrawling Patterns + Core2 RoundsAxis Leopard Crawl x 2/directionDeadbugs x 8/sideLateral Crawl x 5 left/rightQuadruped Reaching x 5/sideCONDITIONINGEvery 4 Minutes for 20 Minutes (5 Rounds)Thrusters x 10Up-Downs x 10Row/Bike x Max calls*Time Cap each round =...

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