TRAINING – March 4, 2021
WOD MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pull-up x “Easy Set”Push-up x “Easy Set”STRENGTHEMOM for 10 Minute 1: Push-up x “Quality Set”Minute 2: Pull-up x “Quality Set”CONDITIONINGE4MOM for 24 MinutesRow x 350mRainbow Slam x 8/sideTuck-Up x 15*Time...
TRAINING – March 3, 2021
WOD MOVEMENT3 RoundsCrossover Symmetry Face Pull x 12Hollow Hold – 3 x 10 secMB Rotational Throw x 5/sideSTRENGTH4 RoundsPress x 3Sliding Hamstring Curl x "Quality Set"3 RoundsDB Row x 10/sideSled Pull/Push x 50 yards3 RoundsFarmer's Carry x 50...
TRAINING – March 2, 2021
WOD SKILLKB SnatchKB Good Morning x 10KB Swing x 10KB SA Swing x 5/sideKB High Pull x 5/sideKB Snatch x 5/sideMOVEMENTQuick & Dead – KB SNATCH2 Rounds0:00 – 0:30 – KB Snatch (Left) x 50:30 – 1:00 – KB Snatch (Right) x 51:00 – 1:30...
TRAINING – March 1, 2021
WOD MOVEMENT3 RoundsC0unterbalance Squat x 5Alternating Super-humans 5/sideBox Jump x 5STRENGTH4 RoundsFront Squat x 3 @ 32X1Pull-up x "Quality Set"4 RoundsSingle-Leg Hip Thrust x 12/sidePush-up x "Quality Set"3 RoundsSliding Plank x 60...
TRAINING – February 27, 2021
WOD SKILLJump Rope Skills0:00 – 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 –...
TRAINING – February 26, 2021
WOD SKILL3 RoundsLeopard Crawl x 25 yardsDead-bug x 8/sideSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH4 RoundsHang Power Clean x 5V-Up Isometric x 53 RoundsBulgarian Split Squat x 12/sideChin-up x “Quality Set”3 RoundsSled Sprint x 50...
TRAINING – February 25, 2021
WOD SKILLSprint DrillsIsometric Marching – 4 x 5 sec/sideWall March x 10/sideWall March Switch x 5/sideProne-to-Sprint – 3 x 15 yardsThe Quick and The Dead0:00 – 1:00 – KB Swing x 101:00 – 2:00 – KB Swing x 102:00 – 3:00 –...
TRAINING – February 24, 2021
WOD MOVEMENT3 RoundsCrossover Symmetry IYT's x 5/eachHollow Hold – 3 x 10 secMB Rainbow Slam x 5/sideSTRENGTH4 RoundsPress x 5Sliding Hamstring Curl x "Quality Set"3 RoundsRing Row x 12Sled March x 25 yards3 RoundsFarmer's Carry x 50...