TRAINING – October 12, 2021

TRAINING – October 12, 2021

WOD MOVEMENT2 RoundsHand Release Push-up x 10PVC Hip Hinge x 10Prying Goblet Squat x 10Side Plank Row x 10/sideCONDITIONINGEMOM for 15Min 1 – 5: Shuttle Run x 50 ydsMin 6 – 10: MB Slam x 10Min 11 – 15: Wall Ball x 10FINISHERAMRAP in 8Assault Bike x 8...
TRAINING – October 11, 2021

TRAINING – October 11, 2021

WOD MOVEMENTSQUAT PREP3 RoundsFTW Squat / Light Goblet / Heavy GobletBox Jump x 5STRENGTH4 RoundsFront Squat x 4Crossover Symmetry Windmills x 84 RoundsDB Row x 10/sideKB Swing x 103 RoundsAb Wheel Roll-out x "Quality Set"Farmers Carry x 50...
TRAINING – October 9, 2021

TRAINING – October 9, 2021

WOD MOVEMENTLeopard Crawl x 25 yards ForwardLeopard Crawl x 25 yards BackwardDead-bug x 5/sideLateral Crawl x 25 yards LeftLateral Crawl x 25 yards RightQuadruped Reaching x 5/sideBear Walk x 25 yardsCONDITIONINGIn Teams of 2, for MAX CalsTime 0:00 – 5:00MB Slams x...
TRAINING – October 8, 2021

TRAINING – October 8, 2021

WOD SKILLPower Clean ProgressionPVC Hip Hinge x 101st 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 5Power Clean Warm-Up3 RoundsRound 1 – PVC x 5Round 2...

TRAINING – October 7, 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 – October 6, 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 3Band Reverse Fly x 123 RoundsBarbell Reverse Lunge x 8/sideChest-to-Bar Pull-Up x “Quality Set” OR...
TRAINING – October 5, 2021

TRAINING – October 5, 2021

WOD SKILLTurkish Get-up3 RoundsRound 1 – BodyweightRound 2 – Shoe on FistRound 3 – Bottoms-Up KBSTRENGTHEMOM for 10 MinutesMinute 1: TGU x 1 (Left)Minute 2: TGU x 1 (Right)CONDITIONINGAQAP Row x 500mWallballs x 10Row x 400mWallballs x 20Row x...
TRAINING – October 4, 2021

TRAINING – October 4, 2021

WOD MOVEMENTSQUAT PREP3 RoundsFTW Squat / Light Goblet / Heavy GobletBox Jump x 5STRENGTH4 RoundsFront Squat x 4Crossover Symmetry Windmills x 84 RoundsDB Row x 10/sideKB Swing x 103 RoundsAb Wheel Roll-out x "Quality Set"Farmers Carry x 50...
TRAINING – October 2, 2021

TRAINING – October 2, 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/sideSPRINT DRILLSIsometric Marching – 4 x 5 sec/sideWall March x 10/sideWall March Switch x 5/sidePartner Banded...
TRAINING – October 1, 2021

TRAINING – October 1, 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...

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