WOD February 17, 2020

WOD February 17, 2020

WOD MOVEMENTMcGill Big 3Bird Dog x 3 per side w/ 10 sec holdSide Plank x 3 per side w/ 10 sec holdMcGill Curl-up x 3 per side w/ 10 sec holdSKILLHip Hinge Skill2 RoundsPVC Hinge Drill x 10KB Deadlift x 5Hardstyle Plank x 10 sec (max tension)STRENGTHEMOM Ladder4 x...

WOD February 15, 2020

WOD MOBILITYLat SmashSTRENGTH5 RoundsWeighted Plank x 30 secSingle Leg Hip Thrusts x 10/sideChinups x "Quality Set"Assault Bike x "Peak RPMs"Farmers Carry x 50 yds*rest 45 sec after each exercise*rest 2 min after each...
WOD February 14, 2020

WOD February 14, 2020

WOD MOBILITYFoot SmashMOVEMENTAGILITY + 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 5CONDITIONINGPARTNER WORKOUT!AMRAP in 25 minMB Slams x 12DB Box Step Up x 12V-Ups x 12Row/Bike x...
WOD February 13, 2020

WOD February 13, 2020

WOD MOBILITYGlute SmashMOVEMENTGot My Mind on My Knee3 RoundsReverse Lunge w/ RNT x 6/sideSingle-Let Eccentric Sliding Leg Curls x 6/sideSide-Lying Hip Abductions x 6/sideSTRENGTH5 RoundsBarbell Reverse Lunge x 6/side*rest 2 minutes*Pushups x "easy set" between...

WOD February 12, 2020

WOD MOBILITYQuad SmashMOVEMENT1 RoundHip Hinge Wall Drill x 10PVC Hip Hinge Drill x 10Power Swing x 10KB Swing Primer0:00 – 1:00 – 10 KB Swings1:00 – 2:00 – 10 KB Swings2:00 – 3:00 – Rest3:00 – 4:00 – 10 KB Swings4:00...
WOD February 11, 2020

WOD February 11, 2020

WOD MOBILITYT-Spine ExtensionsMOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTH5 RoundsPress (Barbell, DB, or Single KB) x 5 reps*rest 2 minutesACCESSORY WORK3 RoundsSled Push x 25 ydsNordic Curls x...

WOD February 10, 2020

WOD MOBILITYCalf SmashMOVEMENTCone Drills (Zig Zag)Zig Zag Forward Sprint x 2Zig Zag Lateral Shuffle x 1/directionZig Zag Forward/Backpedal x 2Cone Drills (Square)Square Locomotion x 2/directionX-Drill x 4CONDITIONINGEMOM for 25 MinutesRound 1: KB Swing x 15Round 2: Plyo...

WOD February 8, 2020

WOD MOBILITYCalf SmashMOVEMENT2 RoundsBear Walk x 12.5 ydsTraveling Squat x 12.5 ydsLateral Band Walks x 10/directionSKILLJump Rope5 Minutes for Quality0:00 – 2:00 = Single Unders, Basic Skills2:00 – 5:00 = Double Unders, Sprint-in-PlaceCONDITIONINGQuad...
WOD February 7, 2020

WOD February 7, 2020

WOD MOBILITYGlute SmashSKILLPower Clean3 Rounds (PVC, empty bar, light bar)1st Pull w/pause x 51st Pull w/pause + Jump Shrug x 51st Pull w/pause + Jump Shrug + High Pull x 51st Pull w/pause + Jump Shrug + High Pull + Drop and Catch x 5STRENGTHEMOM for 20 minPower Clean x...
WOD February 6, 2020

WOD February 6, 2020

WOD MOBILITYQuad SmashMOVEMENTKB Swing Primer0:00 – 1:00 – 10 KB Swings1:00 – 2:00 – 10 KB Swings2:00 – 3:00 – Rest3:00 – 4:00 – 10 KB Swings4:00 – 5:00 – 10 KB Swings5:00 – 6:00 – Rest6:00 –...

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