WOD February 5, 2020

WOD MOBILITYLat SmashMOVEMENT"Old Faithful"3 RoundsKB Swings x 10Goblet Squats x 5Chinups x "easy set"Pushups x "easy set"STRENGTH5 RoundsWeighted Chinups x 5-4-3-2-1*rest 2 minutes*Pushups x "easy set" between roundsACCESSORY WORK3...
WOD February 4, 2020

WOD February 4, 2020

WOD MOBILITYCalf SmashMOVEMENTBox Jumps3 RoundsBox Jumps x 5SKILLJump Rope5 Minutes for Quality0:00 – 2:00 = Single Unders, Basic Skills2:00 – 5:00 = Double Unders, Sprint-in-PlaceCONDITIONINGMINUTE DRILLS4 RoundsJump rope x 30 secMB Slams x 30 secSide Plank...

WOD February 3, 2020

WOD MOBILITYPVC Front Rack StretchMOVEMENTSHOP Barbell Complex3 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTHBarbell Complex5 RoundsRDL x 5Hang Power Clean x 5Reverse Lunge x 3/sidePush Press x 5*rest 2 minutes"Grease the Groove"3 RoundsPullups...
WOD February 1, 2020

WOD February 1, 2020

WOD STRENGTHRow x 100m (SPRINT!)Pushups x "Quality Set" @ 32x1Nordic Curls x "Quality Set"Rainbow Slams x 8/sideAb Wheel Rollouts x "Quality Set"*rest 45 sec after each exercise*rest 2 min after each...
WOD January 31, 2020

WOD January 31, 2020

WOD SKILLTurkish Get-up3 RoundsRound 1 – BodyweightRound 2 – Shoe on FistRound 3 – Bottoms-Up KB (LIGHT!!)STRENGTHEMOM for 10 MinutesTGU x 1*alternate sides every minute*5 rounds per side totalCONDITIONINGAMRAP in 15 MinutesDouble Unders x 50Up-Downs x...
Semi-Private Training – Round 2

Semi-Private Training – Round 2

Training What’s up SHOPpers! We just wrapped up the first programming cycle of semi-private training, and the results were nothing short of incredible! (see below for the list of PR’s) We are preparing to welcome in the next group into the mix, and we will start our Strategy...

WOD January 30, 2020

WOD SKILLPush Press3 RoundsRound 1 – PVC x 20Round 2 – Empty Barbell x 10Round 3 – Light Barbell x 10STRENGTH5 RoundsPush Press x 5*rest 2 minutesACCESSORY WORK3 RoundsDB Row x 12/sideGoblet Squats x 8 @32x1Single-Leg Hip Thrusts x 10/side w/ pause*rest...

WOD January 29, 2020

WOD MOVEMENTSprint Drills1 RoundIsometric Marching – 4 x 5 sec/sideWall March x 10/sideWall March Switch x 5/sidePartner Banded Sprints – 2 x 15 ydsProne-to-Sprint x 3CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)Round 1: Sled Spring x 50 yardsRound 2:...
WOD January 28, 2020

WOD January 28, 2020

WOD SKILLSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH5 RoundsReverse Lunges x 7/side*rest 2 minutesACCESSORY WORK3 RoundsBottoms-Up KB Press x 5/sideKB Swings x 15Pallof Press Iso x 30 sec/side*rest 45 sec after each...
WOD January 27, 2020

WOD January 27, 2020

WOD MOVEMENTAGILITY + BOX JUMPSAgility Ladder (Lateral)ShuffleHigh KneesIn-In-Out-Out (Left/Right)Scissor JumpsHip RotationsBox Jumps3 RoundsBox Jumps x 5CONDITIONINGMINUTE DRILLS4 RoundsShuttle Run x 30 secV-Ups x 30 secSide Plank (L) x 30 secShuttle Run x 30 secV-Ups x...

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