Wod

TRAINING – October 29, 2020

TRAINING – October 29, 2020

MOVEMENTAMRAP in 10 Minutes (for QUALITY)Crossover Symmetry IYTs x 5/eachDeadbug x 8/sideMB Rainbow Slam x 4/sideMB Rotational Throw x 4/sideSTRENGTH4 RoundsKB Press x 7/sideHip Thrust Complex x 5/side3 RoundsDB Row...

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TRAINING – October 28, 2020

TRAINING – October 28, 2020

MOVEMENTMB Plyo Circuit3 RoundsMB Slam x 5MB Rainbow Slam x 5/sideShuttle Runs3 Rounds50 yards @ 70%50 yards @ 85%50 yards @ 100%CONDITIONINGEMOM for 20 MinutesRound 1: Shuttle RunRound 2: Rainbow SlamsRound 3:...

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TRAINING – October 27, 2020

TRAINING – October 27, 2020

MOVEMENTAMRAP in 10 Minutes (for QUALITY)Face-the-Wall Squat x 5SHOP Curl-Up x 5Box Jump x 5STRENGTH4 RoundsBack Squat x 5Band Reverse Fly x 103 RoundsSingle-Leg RDL x 8/sideChin-up x "Quality Set"3...

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TRAINING – October 26, 2020

TRAINING – October 26, 2020

MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Box)2 RoundsSquare Locomotion x 2/directionCONDITIONINGSHOP TRIATHLON (short)2 Rounds500m Row25 cals...

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TRAINING – October 24, 2020

TRAINING – October 24, 2020

MOVEMENTOld Faithful3 RoundsKB Swing x 10Goblet Squat x 5Chin-up x "easy set"Push-up x "easy set"CONDITIONINGAQAP w/a partnerBike/Row x 100 calsAir Squat x 100Push-up x 100KB Swing x 100Rope Turn...

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TRAINING – October 23, 2020

TRAINING – October 23, 2020

SKILL1-3 Rounds (5 Minutes)Quadruped Reaching x 8/sideSide Plank x 30 sec/sideSHOP Barbell Complex2 RoundsRound 1 - PVCRound 2 - Empty BarbellSTRENGTH4 RoundsPower Clean x 3V-Up Isometrics x 53 RoundsBulgarian Split...

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TRAINING – October 22, 2020

TRAINING – October 22, 2020

MOVEMENT3 RoundsCossack Squat x 5/sideKB Armbar x 5 breaths/sideKB Windmill x 5/sideQUICK & THE DEAD PROTOCOL0:00 - 1:00 - KB Swing x 101:00 - 2:00 - KB Swing x 102:00 - 3:00 - REST3:00 - 4:00 - KB Swing x 104:00...

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TRAINING – October 21, 2020

TRAINING – October 21, 2020

MOVEMENTAMRAP in 10 Minutes (for QUALITY)Crossover Symmetry IYTs x 5/eachDeadbug x 8/sideMB Rainbow Slam x 4/sideMB Rotational Throw x 4/sideSTRENGTH4 RoundsKB Press x 7/sideHip Thrust Complex x 5/side3 RoundsRing...

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TRAINING – October 20, 2020

TRAINING – October 20, 2020

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/side3 RoundsPush-up x "Easy Set"Box Jump x 5CONDITIONINGE2MOM...

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TRAINING – October 19, 2020

TRAINING – October 19, 2020

MOVEMENTAMRAP in 10 Minutes (for QUALITY)Face-the-Wall Squat x 5SHOP Curl-Up x 5Box Jump x 5STRENGTH4 RoundsBack Squat x 5Band Reverse Fly x 103 RoundsWalking Lunge x 12/sidePull-up x "Quality Set"3...

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