TRAINING – November 7, 2020

TRAINING – November 7, 2020

WOD SKILLKB Snatch ProgressionKB Deadlift x 5KB Power Swing x 5KB Swing x 10SA KB Swing x 5/sideTop Down KB Snatch Drop x 5/sideSA KB Snatch x 5/sideQuick and The Dead Protocol2 Rounds0:00 – 0:30 KB Snatch (Left) x 50:30 – 1:00 KB Snatch (Right) x 51:00...
TRAINING – November 6, 2020

TRAINING – November 6, 2020

WOD SKILLAMRAP in 5 mins (up to 3 rounds)Quadruped Reaching x 8/sideSide Plank x 30 sec/sideSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH4 RoundsPower Clean x 3V-Up Isometric Hold x 53 RoundsBulgarian Split Squat x 12/sidePush-up x...
TRAINING – November 5, 2020

TRAINING – November 5, 2020

WOD MOVEMENT3 RoundsStraight-Arm Hang x 30 secGlute Bridge w/ Abduction x 10KB Arm Bar x 3 breaths/sideCONDITIONINGPartner Workout in 30 minutes Assault Bike x 100 cal Row x 100 cal KB Swings x 100DB Push Press x 100Hollow Band Pull Apart x 100Partner A: 20 reps / Partner...
TRAINING – November 4, 2020

TRAINING – November 4, 2020

WOD MOVEMENTAMRAP in 10 Minutes (for QUALITY)Crossover Symmetry IYTs x 5/eachDead-bug x 8/sideMB Rainbow Slam x 4/sideMB Rotational Throw x 4/sideSTRENGTH4 RoundsKB Press x 5/sideHip Thrust Complex x 5/side3 RoundsRing Row x 12Sled March x 25 yards3 RoundsFarmer's...
TRAINING – November 3, 2020

TRAINING – November 3, 2020

WOD SKILLJump Rope0:00 – 2:00 = Single Unders, Basic Skills2:00 – 8:00 = Double Unders, Sprint-in-Place8:00 – 9:00 = REST9:00 – 10:00 = MAX DOUBLE UNDERSCONDITIONINGQuick and The Dead Protocol (Remix)Round 1 x20:00 – 0:30 Push-up x 50:30...
TRAINING – November 2, 2020

TRAINING – November 2, 2020

WOD MOVEMENTAMRAP in 10 Minutes (for QUALITY)Face-the-Wall Squat x 5SHOP Curl-Up x 5Box Jump x 5STRENGTH4 RoundsBack Squat x 3Band Reverse Fly x 103 RoundsWalking Lunges x 12/sidePull-up x "Quality Set"3 RoundsSuitcase Carry x 25...
TRAINING – October 31, 2020

TRAINING – October 31, 2020

WOD SKILLAMRAP in 5 Minutes up to 3 RoundsQuadruped Reaching x 8/sideSide Plank x 30 sec/sideSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH4 RoundsPower Clean x 3V-Up Isometric Holds x 53 RoundsBulgarian Split Squat x 12/sidePush-up x...
TRAINING – October 30, 2020

TRAINING – October 30, 2020

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/sideCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Box) 2...
TRAINING – October 29, 2020

TRAINING – October 29, 2020

WOD MOVEMENTAMRAP in 10 Minutes (for QUALITY)Crossover Symmetry IYTs 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's...
TRAINING – October 28, 2020

TRAINING – October 28, 2020

WOD MOVEMENTMB Plyo Circuit3 RoundsMB Slam x 5MB Rainbow Slam x 5/sideShuttle Runs3 Rounds50 yards @ 70%50 yards @ 85%50 yards @ 100%CONDITIONINGEMOM for 20 MinutesRound 1: Shuttle RunRound 2: Rainbow SlamsRound 3: Bike/RowRound 4: Side Plank x 20 sec/sideWORK = 40 sec /...

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