TRAINING – July 11, 2020

TRAINING – July 11, 2020

WOD MOVEMENT3 RoundsKickstand Squat x 5/sideKB Armbar x 5 breaths/sideKB Windmill x 5/sidePOWER3 RoundsDB Snatch x 6/sideCONDITIONINGEMOM for 5 MinutesAssault Bike x “Peak RPM’s”*rest 2 minAMRAP in 12 MinutesBike *or* Row x 12 calsDB Snatch x 6/sideGrasshoppers x...
TRAINING – July 10, 2020

TRAINING – July 10, 2020

WOD SKILLPower Clean Progression2 RoundsRound 1 = PVCRound 2 = Empty BarbellSTRENGTH4 RoundsPower Cleans x 3*rest 90 sec3 RoundsPushups x “Quality Set” @ 32X1RDL x 103 RoundsCossack Squats x 5/sideIYT’s x...
TRAINING – July 8, 2020

TRAINING – July 8, 2020

WOD POWEREMOM for 10 MinutesAssault Bike x “Peak RPM’s”STRENGTH4 RoundsPush Press x 7*rest 90 sec3 RoundsReverse Lunge x 6/sideV-Ups x 103 RoundsPendlay Row x 10Suitcase March x...
TRAINING – July 7, 2020

TRAINING – July 7, 2020

WOD SKILLTurkish Getup3 RoundsRound 1 = BodyweightRound 2 = Shoe on FistRound 3 = Bottoms-Up KB (LIGHT!!)STRENGTHEMOM for 10 MinutesTurkish Getup x 1*alternate sides every minuteCONDITIONING5-Minute Drill2 Rounds60 sec ON / 60 sec OFF45 sec ON / 45 sec OFF30 sec ON / 30...
TRAINING – July 6, 2020

TRAINING – July 6, 2020

WOD SKILLHip Hinge PracticeWall Hip Hinge Drill x 10PVC Hip Hinge Drill x 10Power Swings x 10MOVEMENTKB SWING PRIMERMinute 1: 10 KB SwingsMinute 2: 10 KB SwingsMinute 3: RESTMinute 4: 10 KB SwingsMinute 5: 10 KB SwingsSTRENGTH4 RoundsDeadlift x 5*rest 90 sec3...

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