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 23, 2020

WOD January 23, 2020

Uncategorized MOVEMENTCrawling PatternsLeopard Crawl x 25 yards (forward)Leopard Crawl x 25 yards (backward)Lateral Crawl x 25 yards (left)Lateral Crawl x 25 yards (right)Bear Walk x 25 yardsSTRENGTHEvery 2 Minutes for 10 Minutes (5 Rounds)Chinups x "Quality...
WOD January 22, 2020

WOD January 22, 2020

Uncategorized SKILLSHOP Barbell Complex2 RoundsRound 1 = PVCRound 2 = Empty BarbellSTRENGTH5 RoundsFront Squat x 5*rest 2 minutesACCESSORY WORK3 RoundsPushups x "Quality Set" @ 32X1Single-Leg Hip Thrusts x 12/sideRing Rows x 12*rest 45...
WOD January 21, 2020

WOD January 21, 2020

Uncategorized MOVEMENTAgility Ladder (Lateral)ShuffleHigh KneesIn-In-Out-Out (Left/Right)Scissor JumpsHip RotationsSTRENGTH3 RoundsFarmer's Carry x MAX DISTANCE*rest as neededCONDITIONINGEMOM for 15 MinutesMin 1: Row x "Baseline Cals"Min 2: Shuttle Run x 100 yardsMin...
WOD January 20, 2020

WOD January 20, 2020

Uncategorized MOVEMENTKB Swing PrimerPower Swings x 100:00 – 1:00 = 10 KB Swings1:00 – 2:00 = 10 KB Swings2:00 – 3:00 = REST3:00 – 4:00 = 10 KB Swings4:00 – 5:00 = 10 KB Swings5:00 – 6:00 = REST6:00 – 7:00 = 10 KB Swings7:00 – 8:00 =...

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