Wod

TRAINING – March 5, 2021

TRAINING – March 5, 2021

SKILL3 RoundsLateral Crawl x 12.5 yards/sideQuadruped Reaching x 8/sideSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH4 RoundsPower Clean x 3V-Up Isometric x 53 RoundsSliding Reverse Lunges x...

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TRAINING – March 4, 2021

TRAINING – March 4, 2021

MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pull-up x “Easy Set”Push-up x “Easy Set”STRENGTHEMOM for 10 Minute 1: Push-up x “Quality Set”Minute 2: Pull-up x “Quality Set”CONDITIONINGE4MOM for 24...

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TRAINING – March 3, 2021

TRAINING – March 3, 2021

MOVEMENT3 RoundsCrossover Symmetry Face Pull x 12Hollow Hold – 3 x 10 secMB Rotational Throw x 5/sideSTRENGTH4 RoundsPress x 3Sliding Hamstring Curl x "Quality Set"3 RoundsDB Row x 10/sideSled Pull/Push x...

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TRAINING – March 2, 2021

TRAINING – March 2, 2021

SKILLKB SnatchKB Good Morning x 10KB Swing x 10KB SA Swing x 5/sideKB High Pull x 5/sideKB Snatch x 5/sideMOVEMENTQuick & Dead - KB SNATCH2 Rounds0:00 - 0:30 - KB Snatch (Left) x 50:30 - 1:00 - KB Snatch (Right)...

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TRAINING – March 1, 2021

TRAINING – March 1, 2021

MOVEMENT3 RoundsCounterbalance Squat x 5Alternating Super-human x 5/sideBox Jump x 5STRENGTH4 RoundsFront Squat x 3 @ 32X1Pull-up x "Quality Set"4 RoundsSingle-Leg Hip Thrust x 12/sidePush-up x...

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TRAINING – February 27, 2021

TRAINING – February 27, 2021

SKILLJump Rope Skills0:00 - 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 -...

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TRAINING – February 26, 2021

TRAINING – February 26, 2021

SKILL3 RoundsLeopard Crawl x 25 yardsDead-bug x 8/sideSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH4 RoundsHang Power Clean x 5V-Up Isometric x 53 RoundsBulgarian Split Squat x...

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TRAINING – February 25, 2021

TRAINING – February 25, 2021

SKILLSprint DrillsIsometric Marching - 4 x 5 sec/sideWall March x 10/sideWall March Switch x 5/sideProne-to-Sprint - 3 x 15 yardsThe Quick and The Dead0:00 - 1:00 - KB Swing x 101:00 - 2:00 - KB Swing x 102:00 - 3:00...

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TRAINING – February 24, 2021

TRAINING – February 24, 2021

MOVEMENT3 RoundsCrossover Symmetry IYT's x 5/eachHollow Hold – 3 x 10 secMB Rainbow Slam x 5/sideSTRENGTH4 RoundsPress x 5Sliding Hamstring Curl x "Quality Set"3 RoundsRing Row x 12Sled March x 25...

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TRAINING – February 23, 2021

TRAINING – February 23, 2021

MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSKILLTurkish Get-up3 RoundsRound 1 - Body-weightRound 2 - Shoe on FistRound 3 - Bottoms-Up KBSTRENGTHEMOM...

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