TRAINING – September 18, 2021

WOD MOVEMENTAgility LadderLinear1 Foot In2 Feet InIn-In-Out-Out (Forward)Hard CrossoverIn-In-Out (Pause)In-In-Out (AQAP)Old Faithful3 RoundsKB Swing x 10Goblet Squat x 5Pull-Up x “easy set”Push-Up x “easy set”CONDITIONINGAQAP1 RoundRun 400m3 Rounds Up-Down x 5Push-Up x...
TRAINING – September 16, 2021

TRAINING – September 16, 2021

WOD MOVEMENTLinear ActiveKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3Forward Skip x 15 yardsLateral Skip x 15 yards/sideZig Zag Cone DrillsForward Sprint x 2Lateral Shuffle x 2Forward/Backward x 2CONDITIONINGEMOM for 24 minutesMinute...
TRAINING – September 15, 2021

TRAINING – September 15, 2021

WOD MOVEMENTPress Prep2 RoundsBehind-the-Back Pec/Neck Stretch x 5 breaths/sideCrossover Symmetry IYT's x 5 eachBottoms-Up Press x 5/sideSTRENGTH4 RoundsPress x 5Band Reverse Fly x 123 RoundsBulgarian Split Squat x 8/sidePull-Up x “Quality Set”3 RoundsSled Drag x 50...
TRAINING – September 14, 2021

TRAINING – September 14, 2021

WOD MOVEMENT3 Rounds"Robot Row" x 10 StrokesKB Swing x 10Goblet Squat x 5CONDITIONING3 RoundsRow x 1K or Assault Bike x 50 calsRound 1 = Nose-OnlyRound 2 = 85%Round 3 = MAX*rest as neededFINISHER3 RoundsFarmers Carry x 50...
TRAINING – September 13, 2021

TRAINING – September 13, 2021

WOD MOVEMENTSQUAT PREP3 RoundsFTW Squat / Light Goblet / Heavy GobletBox Jump x 5STRENGTH4 RoundsFront Squat x 6Crossover Symmetry Lateral Raise x 12/side4 RoundsPush-Up x "Quality Set"Single-Leg RDL x 8/side3 RoundsAb Wheel Rollout x "Quality...
TRAINING – September 11, 2021

TRAINING – September 11, 2021

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 – September 10, 2021

TRAINING – September 10, 2021

WOD MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTH4 RoundsChin-Up x "Quality Set"Sliding Leg Curls x 103 RoundsLandmine Press x 8/sideSliding Reverse Lunge x 8/side3 RoundsFarmer's...
TRAINING – September 9, 2021

TRAINING – September 9, 2021

WOD AGILITY + MB PLYOS + CROSSOVER SYMMETRYAMRAP for Quality in 20 MinAgility (on a Bumper Plate)Up-Up-Down-Down (Linear) x 20Up-Up-Down-Down (Lateral) x 20Hop Up-Down (Linear) x 20Hop Up-Down (Lateral) x 20MB Plyo CircuitMB Rainbow Slam x 4/sideMB OH Throw x 4/sideMB...
TRAINING – September 8, 2021

TRAINING – September 8, 2021

WOD MOVEMENTPress Prep2 RoundsBehind-the-Back Pec/Neck Stretch x 5 breaths/sideCrossover Symmetry IYT's x 5 eachBottoms-Up Press x 5/sideSTRENGTH4 RoundsPress x 5Band Reverse Fly x 123 RoundsBulgarian Split Squat x 8/sidePull-Up x “Quality Set”3 RoundsSled Drag x 50...
TRAINING – September 7, 2021

TRAINING – September 7, 2021

WOD SKILLKB SnatchKB Good Morning x 10KB Swing x 10KB SA Swing x 5/sideKB High Pull x 5/sideKB Snatch x 5/sideThe Quick and the Dead4 Rounds0:00 – 0:30 – KB Snatch (Left) x 50:30 – 1:00 – KB Snatch (Right) x 51:00 – 1:30 – KB Snatch...

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