TRAINING – December 5, 2020

WOD WARM-UPASSAULT BIKE / ROWER5 Minutes (Nose-Only Breathing)MOBILITY MINIMUMInfinity Hover x 5/sideRunner's Lunge w/ Downward Dog x 1/sideMOVEMENT3 RoundsCossack Squat x 5/sideKB Arm-bar x 5 breaths/sideKB Windmill x 5/sideOld Faithful 2.03 RoundsKB Swing x...
TRAINING – December 4, 2020

TRAINING – December 4, 2020

WOD SOFT TISSUE WORK AND MOBILITYLOWER BODYFoam RollingQuad/Hip Flexor Smash x 1 min/sideHip CARsRunner’s Lunge Sequence (Extended Version)UPPER BODYShoulder CARsInfinity Hover x 5/sideCORE3 RoundsQuadruped Reaching x 8/sideSide Plank x 30 sec/sideSTRENGTH4 RoundsKB Swing...
TRAINING – December 3, 2020

TRAINING – December 3, 2020

WOD WARM-UPASSAULT BIKE / ROWER5 Minutes (Nose-Only Breathing)MOBILITY MINIMUMRunner's Lunge w/ Downward Dog x 1/sideMOVEMENTLinear Active (In Place)Knee Hug x 10/sideLeg Cradle x 10/sideToy Soldiers x 10/sideInch Worm x 3Forward Skip x 10/sideIn-In-Out-Out x...
TRAINING – December 2, 2020

TRAINING – December 2, 2020

WOD SOFT TISSUE + MOBILITYUPPER BODYFoam RollingLat Smash x 1 min/sideT-Spine Extension x 1 minShoulder CARsInternal/External Rotation x 10/sideCircles w/ Internal Rotation x 5/dir/sideInfinity Hover x 5/sideKneeling T-Spine Rotation x 10/sideLOWER BODYRunner’s Lunge...
TRAINING – December 1, 2020

TRAINING – December 1, 2020

WOD SOFT TISSUE WORK AND MOBILITYIT Smash x 1 min/sideAdductor Smash x 1 min/sideUPPER BODYInternal/External Rotations x 10/sideCircles w/ Internal Rotations x 5/dir/sideInfinity Hovers x 5/sideKneeling T-Spine Rotations x 10/sideLOWER BODYSeated Internal Rotations x...
TRAINING – November 30, 2020

TRAINING – November 30, 2020

WOD SOFT TISSUE + MOBILITYLOWER BODYFoam RollingGlute Smashing x 1 min/sideHip CARsSeated Internal Rotations x 10/sideHovering Internal/External Rotations x 5/sideRunner’s Lunge Sequence (Shortened Version)Standing Hip Circles x 5/dir/sideGlute ActivationQuadruped Hip...
TRAINING – November 28, 2020

TRAINING – November 28, 2020

WOD SOFT TISSUE WORK AND MOBILITYFoam RollingLats, T-SpineLat Smashing x 1 min/sideT-Spine Extensions x 1 minSegmental Cat/Cow x 1 minUpper BodyInfinity Hovers x 5/sideLower BodyRunner’s Lunge Sequence (Extended Version)MOVEMENT3 RoundsBear Walk x 30 secSquat-to-Stand x...
TRAINING – November 27, 2020

TRAINING – November 27, 2020

WOD SOFT TISSUE WORK AND MOBILITYLOWER BODYFoam RollingQuad/Hip Flexor Smashing x 1 min/sideHip CARsRunner’s Lunge Sequence (Extended Version)UPPER BODYShoulder CARsInfinity Hovers x 5/sideCORE3 RoundsQuadruped Reaching x 8/sideSide Plank x 30 sec/sideSTRENGTH4 RoundsKB...
TRAINING – November 26, 2020

TRAINING – November 26, 2020

WOD SOFT TISSUE WORK AND MOBILITYFoam RollingQuads, IT BandsIT Band Smashing x 1 min/sideQuad Smashing x 1 min/sideLower BodyRunner’s Lunge Sequence (Extended Version)Upper BodyInfinity Hovers x 5/sideMOVEMENTQuick Feet Drills2 Rounds30 sec ON / 30 sec OFFFront-to-Back...
TRAINING – November 25, 2020

TRAINING – November 25, 2020

WOD SOFT TISSUE + MOBILITYUPPER BODYFoam RollingLat Smash x 1 min/sideT-Spine Extensions x 1 minShoulder CARsInternal/External Rotations x 10/sideCircles w/ Internal Rotation x 5/dir/sideInfinity Hovers x 5/sideKneeling T-Spine Rotations x 10/sideLOWER BODYRunner’s Lunge...

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