TRAINING – July 3, 2020

TRAINING – July 3, 2020

WOD MOVEMENT3 RoundsKickstand Squat x 5/sideKB Armbar x 5 breaths/sideKB Windmill x 5/sideSKILLTurkish Getup3 RoundsRound 1 = BodyweightRound 2 = Shoe on FistRound 3 = Bottoms-Up KB (LIGHT!!)STRENGTH5 RoundsTurkish Getup x 1/side*rest 90 sec3 RoundsIYT’s x 4KB Deadlift x...
TRAINING – July 2, 2020

TRAINING – July 2, 2020

WOD SKILLHip Hinge PracticeWall Hip Hinge Drill x 10PVC Hip Hinge Drill x 10Power Swings x 10MOVEMENTKB SWING PRIMERMinute 1: 10 KB SwingsMinute 2: 10 KB SwingsMinute 3: RESTMinute 4: 10 KB SwingsMinute 5: 10 KB SwingsMinute 6: RESTMinute 7: 10 KB SwingsMinute 8: 10 KB...
TRAINING – July 1, 2020

TRAINING – July 1, 2020

WOD SKILLPower Clean Progression2 RoundsRound 1 = PVCRound 2 = Empty BarbellSTRENGTH4 RoundsPower Cleans x 3*rest 90 sec3 RoundsFront Squat x 5Superman Hold x 30 sec3 RoundsHalf-Kneeling Suitcase Hold x 30 sec/sideCossack Squats x 5/sideCOREPlank...
TRAINING – June 30, 2020

TRAINING – June 30, 2020

WOD POWER3 RoundsMB Rainbow Slams x 4/sideMB Slams x 5Assault Bike x “Peak RPM’s”CONDITIONINGAQAP10, 9, 8, 7, 6, 5, 4, 3, 2, 1Bike/Row (cals)MB SlamsDivebomber PushupsLateral Hops (over...
TRAINING – June 29, 2020

TRAINING – June 29, 2020

WOD POWEREMOM for 10 MinutesAssault Bike x “Peak RPM’s”STRENGTH4 RoundsDouble KB Front Squat x 8*rest 90 sec3 RoundsReverse Lunge x 8/sideGorilla Row x 8/side3 RoundsKB Press x 5/sideFarmer’s March x 15/side3 RoundsSuperman Plank x “Quality...
TRAINING – June 27, 2020

TRAINING – June 27, 2020

WOD POWERMB Plyos3 RoundsMB Rainbow Slams x 4/sideMB OH Toss x 8MB Rotational Throws x 4/sideCONDITIONINGEMOM for 25 MinutesRound 1: Assault Bike x “Peak RPM’s”Round 2: Plyo Pushups x 8Round 3: Sprint-in-Place x 10 secRound 4: MB Slams x 10Round 5: Squat Jumps x 5 (MAX...
TRAINING – June 26, 2020

TRAINING – June 26, 2020

WOD STRENGTHDouble KB Complex1 Clean + 1 Press + 1 Squat + 1 Reverse Lunge1 Clean + 2 Press + 1 Squat + 2 Reverse Lunge1 Clean + 3 Press + 1 Squat + 3 Reverse Lunge1 Clean + 4 Press + 1 Squat + 4 Reverse Lunge1 Clean + 5 Press + 1 Squat + 5 Reverse Lunge1 Clean + 4 Press...
TRAINING – June 25, 2020

TRAINING – June 25, 2020

WOD MOVEMENTLINEAR ACTIVEKnee Hug x 8/sideLeg Cradle x 8/sideToy Soldiers x 8/sideInch Worm x 4Forward Skip x 10/sideLateral Skip x 10/sideMcGILL BIG 3SHOP Curl-Up x 5Quadruped Reaching x 5/sideSide Plank x 20 sec/sideCONDITIONINGAMRAP in 4 MinutesKB Swings x 10Pushups x...
TRAINING – June 24, 2020

TRAINING – June 24, 2020

WOD MOVEMENTKB SWING PRIMERMinute 1: 10 KB SwingsMinute 2: 10 KB SwingsMinute 3: RESTMinute 4: 10 KB SwingsMinute 5: 10 KB SwingsSTRENGTH4 RoundsDouble KB Front Squat x 5 @ 32X1KB Swings x 15*rest 60 sec3 RoundsDB Reverse Lunges x 8/sideKB Row x 8/side3 RoundsSingle-Leg...
TRAINING – June 23, 2020

TRAINING – June 23, 2020

WOD MOVEMENT2 RoundsAxis Leopard Crawl x 2/directionDeadbugs x 8/sideLateral Crawl x 5 left/rightQuadruped Reaching x 5/sideCONDITIONINGINTERVALS3 RoundsRow x 1k *or* Assault Bike x 1.5 miles*rest 4 min**V-Up Isometric Progressions during rest...

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