TRAINING – September 19, 2020
WOD SKILLKB ComplexKB Good Morning x 5KB Deadlift x 5KB Swing x 5Double KB Swing x 5Double KB Clean x 5Double KB Squat x 5Practice Set of Below Complex x 1STRENGTHARMOR BUILDING COMPLEX10 Rounds2 CL + 1 PR + 3 SQ10 KB Swings after each...
TRAINING – September 18, 2020
WOD CONDITIONINGEMOM for 18Minute 1: MB Slam x 8Minute 2: Assault Bike x Peak RPMsMinute 3: Sprint-In-Place or Run x 10 secFINISHER5 Minute Drill2 RoundsAssault Bike x 60-45-30-15 (secs...
TRAINING – September 17, 2020
WOD STRENGTH4 RoundsFront Squat x 53 RoundsDouble KB Front Squat x 8Gorilla Row x 8/side3 RoundsDB Row x 10/sideWaiter Carry x 25 yds/side3 RoundsQuadruped Reaching x 10/sideSide Plank x 30 secSHOP Curl-up x...
TRAINING – September 16, 2020
WOD POWER3 RoundsMB Rainbow Slam x 4/sideMB Slam x 5Assault Bike x Peak RPMs or Row x Peak cals/hrCONDITIONINGCARDIAC POWER INTERVALS4 Rounds Assault Bike / Rower x 2 min (max effort)Plank x 1 minAssault Bike / Rower x 2 min (easy effort)FINISHER3...
TRAINING – September 15, 2020
WOD STRENGTH4 RoundsDeadlift x 53 RoundsSingle Leg RDLs x 6/sideDB Reverse Lunges x 6/side3 RoundsBulgarian Split Squat x 6/sideFarmer Carry x 50 yds3 Rounds1 Arm Plank x 20...
TRAINING – September 14, 2020
WOD MOVEMENT3 RoundsRainbow Slam x 4/sideThoracic Bridge x 4/sideCossack Squat x 4/sideCONDITIONINGEMOM for 32Minute 1: Assault Bike / RowMinute 2: Jump RopeMinute 3: Side Plank x 30 sec/sideMinute 4: Goblet Squat x 5 and KB Swing x...
TRAINING – September 12, 2020
WOD STRENGTHEMOM for 10Minute 1: TGU x 1 (Left)Minute 2: TGU x 1 (Right)CONDITIONINGAMRAP in 30Buy-in50 calorie Assault Bike / RowthenPush-ups x 10MB Slams x 15DB Reverse Lunges x 20 (10/side)Assault Bike / Row x 25...
TRAINING – September 11, 2020
WOD STRENGTH4 RoundsDB Snatch x 5/side (heavy)3 RoundsGoblet Squat x 8KB Rows x 8/side3 RoundsGoblet Lateral Lunge x 8/sideOffset Carry (Front Rack and Waiter) x 25 yds/side3 RoundsAb Wheel x "Quality"...