TRAINING – January 26, 2022
WOD SKILL/POWERBENCH PREP2 RoundsCrossover Symmetry Chest Fly x 10Crossover Symmetry Reverse Fly x 10MB Chest Pass x 5Hard-style Plank 3 x 10 secSTRENGTH3 RoundsBench Press x 8Band Shoulder External Rotation x 10/side3 RoundsDouble KB Front Squat x 12Nordic Curl x...
TRAINING – January 25, 2022
WOD SKILLJUMP ROPE0:00 – 1:00 = Single Unders1:00 – 2:00 = Jog-in-Place2:00 – 3:00 = Boxer's Style3:00 – 4:00 = REST4:00 – 6:00 = 30/30 Double Unders6:00 – 8:00 = 30/30 Sprint-in-Place8:00 – 9:00 = REST9:00 – 10:00 =...
TRAINING – January 24, 2022
WOD SKILL/POWERSQUAT PREPSquat-to-Stand x 5Prying Goblet Squat x 5Mini-band Hip Flexion/Extension x 10 sec/side3 RoundsBox Jump x 5Scap Pull-up x 10STRENGTH3 RoundsChin-up x 1, 2, 3, 4Goblet Squat x 1, 2, 3, 43 RoundsIncline DB Bench Press x 12Side Plank Powell Raise x...
TRAINING – January 22, 2022
WOD MOVEMENTMB Plyo Circuit3 RoundsMB Rainbow Slam x 4/sideMB OH Throw x 4/sideMB Rotational Throw x 4/sideShuttle Runs3 Rounds50 yards @ 70%50 yards @ 85%50 yards @ 100%CONDITIONINGAQAP w/ a PartnerAssault Bike x 100 calsUp-Down x 100MB Slam x 100V-Up x 100MB Slam x...
TRAINING – January 21, 2022
WOD MOVEMENT2 RoundsJefferson Curl x 5ATG Split Squat x 10/sideMB Crow Hop Throw x 5Axis Leopard Crawl x 1/directionSTRENGTH4 RoundsSled Drag x 25 ydsSuitcase Hold x 20 seconds/side3 RoundsFlexed Arm Hang x 20 secondsBarbell Hip Thrust x 153 RoundsStraddle Pike Lift-off x...
TRAINING – January 20, 2022
WOD MOVEMENTLinear ActiveKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldier – 2 x 15 yardsInch Worm x 4Forward Skip – 2 x 15 yardsLateral Skip – 2 x 15 yardsSPRINT DRILLSIsometric Marching – 4 x 5 sec/sideWall March x 10/sideWall March Switch x...TRAINING – January 19, 2022
WOD SKILL/POWERBENCH PREP2 RoundsCrossover Symmetry Chest Fly x 10Crossover Symmetry Reverse Fly x 10MB Chest Pass x 5Hard-style Plank 3 x 10 secSTRENGTH4 RoundsBench Press x 8Band Shoulder External Rotation x 10/side3 RoundsDouble KB Front Squat x 8Nordic Curl x...
TRAINING – January 18, 2022
WOD MOVEMENTCRAWLING PATTERNS + CORELeopard Crawl x 25 yards ForwardLeopard Crawl x 25 yards BackwardDead-bug x 5/sideLateral Crawl x 25 yards LeftLateral Crawl x 25 yards RightQuadruped Reaching x 5/sideBear Walk x 25 yardsV-Up Hold x 10CONDITIONING5 RoundsRow 500m*rest...