Wod

TRAINING – July 11, 2020

TRAINING – July 11, 2020

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*...

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TRAINING – July 10, 2020

TRAINING – July 10, 2020

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 4

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TRAINING – July 9, 2020

TRAINING – July 9, 2020

SKILLJump Rope Practice x 10 MinutesCONDITIONINGAMRAP in 20 MinutesBike 1.5 Miles *or* Row x 1kThen, 5 RoundsKB Swings x 15Double Unders x 50Tuck-Ups x 10

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TRAINING – July 8, 2020

TRAINING – July 8, 2020

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 15/side

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TRAINING – July 7, 2020

TRAINING – July 7, 2020

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...

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TRAINING – July 6, 2020

TRAINING – July 6, 2020

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...

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TRAINING – July 4, 2020

TRAINING – July 4, 2020

MOVEMENTCrawling Patterns + Core2 RoundsAxis Leopard Crawl x 2/directionDeadbugs x 8/sideLateral Crawl x 5 left/rightQuadruped Reaching x 5/sideCONDITIONINGEvery 4 Minutes for 20 Minutes (5 Rounds)Thrusters x...

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TRAINING – July 3, 2020

TRAINING – July 3, 2020

MOVEMENT3 RoundsKickstand Squat x 5/sideKB Armbar x 5 breaths/sideKB Windmill x 5/sideSKILLTurkish Getup3 RoundsRound 1 = BodyweightRound 2 = Shoe on FistRound 3 = Bottoms-Up KB (LIGHT!!)STRENGTH5 RoundsTurkish Getup...

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TRAINING – July 2, 2020

TRAINING – July 2, 2020

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...

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TRAINING – July 1, 2020

TRAINING – July 1, 2020

SKILLPower Clean Progression2 RoundsRound 1 = PVCRound 2 = Empty BarbellSTRENGTH4 RoundsPower Cleans x 3*rest 90 sec3 RoundsFront Squat x 5Superman Hold x 30 sec3 RoundsHalf-Kneeling Suitcase Hold x 30...

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