Wod

TRAINING – June 30, 2020

TRAINING – June 30, 2020

POWER3 RoundsMB Rainbow Slams x 4/sideMB Slams x 5Assault Bike x “Peak RPM’s”CONDITIONINGAQAP10, 9, 8, 7, 6, 5, 4, 3, 2, 1Bike/Row (cals)MB SlamsDivebomber PushupsLateral Hops (over MB)

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TRAINING – June 29, 2020

TRAINING – June 29, 2020

POWEREMOM for 10 MinutesAssault Bike x “Peak RPM’s”STRENGTH4 RoundsDouble KB Front Squat x 8*rest 90 sec3 RoundsReverse Lunge x 8/sideGorilla Row x 8/side3 RoundsKB Press x 5/sideFarmer’s March x 15/side3...

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TRAINING – June 27, 2020

TRAINING – June 27, 2020

POWERMB Plyos3 RoundsMB Rainbow Slams x 4/sideMB OH Toss x 8MB Rotational Throws x 4/sideCONDITIONINGEMOM for 25 MinutesRound 1: Assault Bike x “Peak RPM’s”Round 2: Plyo Pushups x 8Round 3: Sprint-in-Place x 10...

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TRAINING – June 26, 2020

TRAINING – June 26, 2020

STRENGTHDouble KB Complex1 Clean + 1 Press + 1 Squat + 1 Reverse Lunge1 Clean + 2 Press + 1 Squat + 2 Reverse Lunge1 Clean + 3 Press + 1 Squat + 3 Reverse Lunge1 Clean + 4 Press + 1 Squat + 4 Reverse Lunge1 Clean + 5...

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TRAINING – June 25, 2020

TRAINING – June 25, 2020

MOVEMENTLINEAR ACTIVEKnee Hug x 8/sideLeg Cradle x 8/sideToy Soldiers x 8/sideInch Worm x 4Forward Skip x 10/sideLateral Skip x 10/sideMcGILL BIG 3SHOP Curl-Up x 5Quadruped Reaching x 5/sideSide Plank x 20...

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TRAINING – June 24, 2020

TRAINING – June 24, 2020

MOVEMENTKB SWING PRIMERMinute 1: 10 KB SwingsMinute 2: 10 KB SwingsMinute 3: RESTMinute 4: 10 KB SwingsMinute 5: 10 KB SwingsSTRENGTH4 RoundsDouble KB Front Squat x 5 @ 32X1KB Swings x 15*rest 60 sec3 RoundsDB...

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TRAINING – June 23, 2020

TRAINING – June 23, 2020

MOVEMENT2 RoundsAxis Leopard Crawl x 2/directionDeadbugs x 8/sideLateral Crawl x 5 left/rightQuadruped Reaching x 5/sideCONDITIONINGINTERVALS3 RoundsRow x 1k *or* Assault Bike x 1.5 miles*rest 4 min**V-Up Isometric...

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TRAINING – June 22, 2020

TRAINING – June 22, 2020

SKILLSHOP Barbell ComplexRound 1 - PVCRound 2 - Empty BarbellPOWERMB Plyos3 RoundsMB Rainbow Slams x 4/sideMB Slams x 5STRENGTHBarbell Complex5 RoundsPendlay Row x 5RDL x 5Hang Power Clean x 5Front Squat x 5Push...

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TRAINING – June 20, 2020

TRAINING – June 20, 2020

SKILLJump Rope SkillsMOVEMENT3 RoundsTurkish Getup x 1/sideKB Swings x 15Half-Kneeling KB Halos x 5/dir/sideCONDITIONINGMINUTE DRILLS4 RoundsJump Rope x 30 secUp-Downs x 30 secMB Slams x 30 secJump Rope x 30...

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TRAINING – June 19, 2020

TRAINING – June 19, 2020

SKILLSHOP Barbell ComplexRound 1: PVCRound 2: Empty BarbellSTRENGTH4 RoundsRDL x 8*rest 60 sec3 RoundsThrusters x 12KB Gorilla Rows x 8/side3 RoundsBB Reverse Lunges x 10/sideFarmer’s March x 15/side3 RoundsV-Up...

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