TRAINING – September 21, 2020

TRAINING – September 21, 2020

WOD STRENGTH4 Rounds​Front or Back Squat x 5 @ 32X1​3 Rounds​Forward/Reverse Stepping Lunge x7/side​Gorilla Row x7/side​3 Rounds​Hollow Body band Pull-apart x15​Farmer's Carry x 50 yds​3 Rounds​Sliding Plank x 60...
TRAINING – September 19, 2020

TRAINING – September 19, 2020

WOD SKILL​KB Complex​KB Good Morning x 5​KB Deadlift x 5​KB Swing x 5​Double KB Swing x 5​Double KB Clean x 5​Double KB Squat x 5​Practice Set of Below Complex​ x 1STRENGTH​ARMOR BUILDING COMPLEX​10 Rounds​2 CL + 1 PR + 3 SQ​10 KB Swings after each...
TRAINING – September 18, 2020

TRAINING – September 18, 2020

WOD CONDITIONING​EMOM for 18​Minute 1: MB Slam x 8​Minute 2: Assault Bike x Peak RPMs​Minute 3: Sprint-In-Place or Run x 10 sec​FINISHER​5 Minute Drill​2 Rounds​Assault Bike x 60-45-30-15​ (secs...
TRAINING – September 17, 2020

TRAINING – September 17, 2020

WOD STRENGTH​4 Rounds​Front Squat x 5​3 Rounds​Double KB Front Squat x 8​Gorilla Row x 8/side​3 Rounds​DB Row x 10/side​Waiter Carry x 25 yds/side​3 Rounds​Quadruped Reaching x 10/side​Side Plank x 30 sec​SHOP Curl-up x...
TRAINING – September 16, 2020

TRAINING – September 16, 2020

WOD POWER​3 Rounds​MB Rainbow Slam x 4/side​MB Slam x 5​Assault Bike x Peak RPMs​ or Row x Peak cals/hr​CONDITIONING​CARDIAC POWER INTERVALS​4 Rounds ​Assault Bike / Rower x 2 min (max effort)​Plank x 1 min​Assault Bike / Rower x 2 min (easy effort)​FINISHER​3...
TRAINING – September 15​, 2020

TRAINING – September 15​, 2020

WOD STRENGTH4 Rounds​Deadlift x 53 Rounds​Single Leg RDLs x 6/side​DB Reverse Lunges x 6/side​​3 Rounds​Bulgarian Split Squat x 6/side​Farmer Carry x 50 yds​​3 Rounds​1 Arm Plank x 20...
TRAINING – September 14, 2020

TRAINING – September 14, 2020

WOD MOVEMENT​3 Rounds​Rainbow Slam x 4/side​Thoracic Bridge x 4/side​Cossack Squat x 4/side​CONDITIONING​EMOM for 32​Minute 1: Assault Bike / Row​Minute 2: Jump Rope​Minute 3: Side Plank x 30 sec/side​Minute 4: Goblet Squat x 5 and KB Swing x...
TRAINING – September 12, 2020

TRAINING – September 12, 2020

WOD STRENGTH​EMOM for 10​Minute 1: TGU x 1 (Left)​Minute 2: TGU x 1 (Right)​CONDITIONING​AMRAP in 30​Buy-in50 calorie Assault Bike / Row​thenPush-ups x 10​MB Slams x 15​DB Reverse Lunges x 20 (10/side)​Assault Bike / Row x 25...
TRAINING – September 11, 2020

TRAINING – September 11, 2020

WOD STRENGTH​4 Rounds​DB Snatch x 5/side (heavy)​3 Rounds​Goblet Squat x 8​KB Rows x 8/side​3 Rounds​Goblet Lateral Lunge x 8/side​Offset Carry (Front Rack and Waiter) x 25 yds/side​3 Rounds​Ab Wheel x "Quality"...
TRAINING – September 10, 2020

TRAINING – September 10, 2020

WOD CONDITIONING​Quick and The Dead Protocol​Round 10:00 – 0:30 Push-up x 5​0:30 – 1:00 Push-up x 5​1:00 – 1:30 Push-up x 5​1:30 – 2:00 Push-up x 5​2:00 – 3:00 Rest​Round 20:00 – 0:30 KB Swing x 5​0:30 – 1:00 KB Swing x 5​1:00...

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