TRAINING – October 17, 2020

TRAINING – October 17, 2020

WOD SKILLSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH4 RoundsPower Clean x 3V-Up Isometrics x 53 RoundsBulgarian Split Squat x 12/sidePush-up x "Quality Set"3 RoundsWaiter Carry x 25...
TRAINING – October 16, 2020

TRAINING – October 16, 2020

WOD SKILLQUICK & THE DEAD PROTOCOL0:00 – 1:00 – KB Swing x 10 1:00 – 2:00 – KB Swing x 10 2:00 – 3:00 – REST3:00 – 4:00 – KB Swing x 10 4:00 – 5:00 – KB Swing x 10 5:00 – 6:00 – REST6:00 – 7:00...
TRAINING – October 15, 2020

TRAINING – October 15, 2020

WOD MOVEMENTAMRAP in 10 MinutesCrossover Symmetry IYT's x 5/eachDeadbug x 8/sideMB Rainbow Slam x 4/sideMB Rotational Throw x 4/sideSTRENGTH4 RoundsKB Press x 7/sideHip Thrust Complex x 5/side3 RoundsDB Row x 10/sideSled Drag x 25 yards3 RoundsFarmer Carry x 50...
TRAINING – October 14, 2020

TRAINING – October 14, 2020

WOD SKILLTurkish Get-up3 RoundsRound 1 – Body-weightRound 2 – Shoe on FistRound 3 – Bottoms-Up KBSTRENGTHEMOM for 10 Minute 1: TGU (R) x 1Minute 2: TGU (L) x 1CONDITIONINGAMRAP in 20 MinutesRow x 500mKB Swing x 15Up-Down x 15MB Slam x 15Tuck-Up x...
TRAINING – October 13, 2020

TRAINING – October 13, 2020

WOD MOVEMENTAMRAP in 10 Minutes (for QUALITY)Face-the-Wall Squat x 5SHOP Curl-Up x 5Box Jump x 5STRENGTH4 RoundsBack Squat x 5Band Reverse Fly x 103 RoundsSingle-Leg RDL x 8/sideChin-up x "Quality Set"3 RoundsSingle KB Rack Carry x 25...
TRAINING – October 12, 2020

TRAINING – October 12, 2020

WOD MOVEMENTAMRAP for Quality in 20 MinAgility (on a Bumper Plate)Up-Up-Down-Down (Linear) x 20Up-Up-Down-Down (Lateral) x 20Hop Up-Down (Linear) x 20Hop Up-Down (Lateral) x 20MB Plyo CircuitMB Rainbow Slam x 4/sideMB Overhead Throw x 4/sideMB Rotational Throw x...
TRAINING – October 10, 2020

TRAINING – October 10, 2020

WOD SKILLSprint Drills Isometric Marching x 5/sideWall March x 10/sideProne Accelerations x 3 x 10 yardsHurdle Progression (Jumps)Hurdle Jump w/Stick x 5Hurdle Jump w/Mini Bounce x 5Hurdle Jump Continuous x 5CONDITIONINGEMOM for 25 MinutesRound 1: KB SwingsRound 2:...
TRAINING – October 9, 2020

TRAINING – October 9, 2020

WOD MOVEMENTAMRAP in 5 MinutesQuadruped Reaching x 8/sideSide Plank x 30 sec/sideSKILLSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH4 RoundsPower Clean x 3V-Up Isometrics x 53 RoundsBulgarian Split Squats x 12/sidePush-up x...
TRAINING – October 8, 2020

TRAINING – October 8, 2020

WOD SKILLJUMP ROPE0:00 – 1:00 = Single Unders1:00 – 2:00 = Jog-in-Place2:00 – 3:00 = Boxer 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 = MAX...

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