TRAINING – April 13, 2021

TRAINING – April 13, 2021

WOD MOVEMENTOld Faithful3 RoundsKB Swing x 10Goblet Squat x 5Pull-up x "easy set" Push-up x "easy set"CONDITIONINGAMRAP in 4DB Box Step-up x 8/sideUp Down x 8*Rest 4 minAMRAP in 4DB Reverse Lunge x 8/sideRow x 8 cal*Rest 4 minAMRAP in 4Rainbow Slam x...
TRAINING – April 12, 2021

TRAINING – April 12, 2021

WOD MOVEMENTSquat Prep3 RoundsSquat – Face the Wall / Light Goblet / Heavy Goblet x 5Box Jump x 5STRENGTH4 RoundsBack Squat x 5 @ 32X1Chin-up x “Quality Set”4 RoundsDB Alternating Floor Press x 10/sideSuitcase March w/ Pause x 10/side3 RoundsAb Wheel Roll-out x “Quality...
TRAINING – April 17, 2021

TRAINING – April 17, 2021

WOD AGILITY + CRAWLINGGroup 1 (pacesetter)Linear Active1 Foot In2 Feet InIn-In-Out-Out (Forward)Hard CrossoverIn-In-Out (Pause)In-In-Out (AQAP)Group 2CrawlTraveling Squat x 12.5 ydsBear Walk x 12.5 ydsLeopard Crawl x 25 ydsCONDITIONINGAMRAP in 14Partner 1Bike/Row x 12...
TRAINING – April 10, 2021

TRAINING – April 10, 2021

WOD SKILLTurkish Get-up3 RoundsRound 1 – Body-weightRound 2 – Slider on FistRound 3 – Bottoms-Up KBSTRENGTHEMOM for 10 MinutesMinute 1: TGU x 1 (Left)Minute 2: TGU x 1 (Right)CONDITIONINGE2MOM for 30 MinutesRound 1: Row x "Peak Cals/hr"Round 2:...
TRAINING – April 9, 2021

TRAINING – April 9, 2021

WOD MOVEMENT3 RoundsBear Walk x 25 yardsPallof Press Iso x 10/sideSKILLBarbell Complex Prep3 Rounds w/ PVC / Empty Bar / Light BarPendlay RowRDLHang Power CleanReverse LungeSTRENGTHBarbell Complex5 RoundsPendlay Row x 6RDL x 6Hang Power Clean x 3Reverse Lunge x 3/side3...
TRAINING – April 8, 2021

TRAINING – April 8, 2021

WOD MOVEMENT3 RoundsBox Jump x 5MB Rotational Throw x 4/sideAssault Bike x "Peak RPMs"CONDITIONINGAMRAP in 30 MinutesIn teams of four, one person per station. Station A is the pace-setter.STATION AAQAPSled Pull/Push x 25 yards each @ 25% BWAssault Bike x...

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