WOD June 18, 2019
WOD MOVEMENT AGILITY + BOX JUMPSAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Box Jumps3 RoundsBox Jumps x 5CONDITIONINGEMOM for 20 MinutesRound 1: Assault Bike x 40 secRound 2: Side Plank x 40 secRound 3: Farmer's...
WOD June 17, 2019
WOD SKILLSHOP Barbell Complex 3 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH5 RoundsPower Cleans x 3*rest 2 minutesACCESSORY WORK3 RoundsSliding Reverse Lunges x 10/sidePushups x "Quality Set"Half-Kneeling TRX Chops x 6/side*rest 45 sec after...
WOD June 15, 2019
WOD MOVEMENTSEQUENCE #113 RoundsWall Press Deadbug x 5/sideBirddog x 8/sideAxis Leopard Crawl x 1/directionCONDITIONINGAMRAP in 22 (for Quality)3 Pull-ups6 Push-ups9 Cal Row12 Lunges 15 Air SquatsFINISHER5 Minute Drill (60, 45, 30, 15 sec work and rest)Assault Bike
WOD June 14, 2019
WOD MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTH4 RoundsSled Drag x 50 ydsFlexed Arm Hang x 20 secTGU x 1/sideDB Rows x 12/sideBarbell Hip Thrusts x 15
WOD June 13, 2019
WOD MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Box)Square Locomotion x 4/directionX-Drill x 4 CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)KB Swings x 10Assault Bike x "Peak"...
WOD June 12, 2019
WOD MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat (any variation) x 3 reps *rest 2 minutesACCESSORY WORK3 RoundsHalf Kneeling Landmine Press x 8/sideRing Rows x 10Stir the Pot x...
WOD June 11, 2019
WOD MOVEMENTLinear Active #1Knee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3 Forward Skip x 15 yardsLateral Skip x 15 yards/sideCONDITIONING2 Rounds (1st for Quality, 2nd AQAP)300m RowDB Snatches x 6/sideWalkouts to Jump Squat x 6200m RowDB...
WOD June 10, 2019
WOD MOVEMENT3 RoundsTall Kneeling Face Pull x 10Side Plank Powell Raise x 8/sideSupine Alternating Shoulder Flexion x 8/side STRENGTH5 RoundsBench Press x 5 repsHollow Band Pull Aparts x 10*rest 2 minutesACCESSORY WORK3 RoundsSA KB Swings x 10/sideLeopard Crawl x 1 minRNT...