TRAINING – September 18, 2021

WOD MOVEMENTAgility LadderLinear1 Foot In2 Feet InIn-In-Out-Out (Forward)Hard CrossoverIn-In-Out (Pause)In-In-Out (AQAP)Old Faithful3 RoundsKB Swing x 10Goblet Squat x 5Pull-Up x “easy set”Push-Up x “easy set”CONDITIONINGAQAP1 RoundRun 400m3 Rounds Up-Down x 5Push-Up x...
TRAINING – September 16, 2021

TRAINING – September 16, 2021

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/sideZig Zag Cone DrillsForward Sprint x 2Lateral Shuffle x 2Forward/Backward x 2CONDITIONINGEMOM for 24 minutesMinute...
TRAINING – September 15, 2021

TRAINING – September 15, 2021

WOD MOVEMENTPress Prep2 RoundsBehind-the-Back Pec/Neck Stretch x 5 breaths/sideCrossover Symmetry IYT's x 5 eachBottoms-Up Press x 5/sideSTRENGTH4 RoundsPress x 5Band Reverse Fly x 123 RoundsBulgarian Split Squat x 8/sidePull-Up x “Quality Set”3 RoundsSled Drag x 50...
TRAINING – September 14, 2021

TRAINING – September 14, 2021

WOD MOVEMENT3 Rounds"Robot Row" x 10 StrokesKB Swing x 10Goblet Squat x 5CONDITIONING3 RoundsRow x 1K or Assault Bike x 50 calsRound 1 = Nose-OnlyRound 2 = 85%Round 3 = MAX*rest as neededFINISHER3 RoundsFarmers Carry x 50...
TRAINING – September 13, 2021

TRAINING – September 13, 2021

WOD MOVEMENTSQUAT PREP3 RoundsFTW Squat / Light Goblet / Heavy GobletBox Jump x 5STRENGTH4 RoundsFront Squat x 6Crossover Symmetry Lateral Raise x 12/side4 RoundsPush-Up x "Quality Set"Single-Leg RDL x 8/side3 RoundsAb Wheel Rollout x "Quality...
TRAINING – September 11, 2021

TRAINING – September 11, 2021

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

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