WORKOUT OF THE DAY

TRAINING – December 9, 2021

TRAINING – December 9, 2021

MOVEMENTSkaggs Big 3 (Lower Body)2 RoundsKB Good Morning x 8Half-Kneeling Hip Flexor Stretch x 8/sideCossack Squat x 5/sideQUICK & THE DEAD PROTOCOL4 Rounds0:00 - 1:00 - KB Swing x 101:00 - 2:00 - KB Swing x...

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TRAINING – December 8, 2021

TRAINING – December 8, 2021

SKILL, POWER, CORE2 RoundsLunge Matrix x 3/sideBottoms-Up Press x 5/sideMB OH Throw x 4/sideSide Plank x 20 sec/sideSTRENGTH4 RoundsPush Press x 3Nordic Curl x "Quality Set"Contra-lateral Dead-bug x 8/side4...

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TRAINING – December 7, 2021

TRAINING – December 7, 2021

MOVEMENTLinear Active DrillsKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldier x 15 yardsInch Worm x 3Forward Skip x 15 yardsLateral Skip x 15 yards/sideSprint DrillsIsometric Marching - 4 x 5 sec/sideWall March x...

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TRAINING – December 6, 2021

TRAINING – December 6, 2021

SKILL, POWER, CORE2 RoundsKB Swing x 10Goblet Squat x 5Chin-Up x "easy set"Push-Up x "easy set"SHOP Curl-Up x 5STRENGTH4 RoundsBulgarian Split Squat x 5/sidePull-Up x "Quality Set"Side...

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TRAINING – December 4, 2021

TRAINING – December 4, 2021

MOVEMENTWall Ball ProgressionPrying Goblet Squat x 10Counterbalance Squat x 10Air Squat to a Wall Ball x 10Goblet Squat x 10Wall Ball x 10CONDITIONING2 Minutes ON / 2 Minutes OFF w/ a Partner8 RoundsDB Snatch x...

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TRAINING – December 3, 2021

TRAINING – December 3, 2021

SKILLPower Clean ProgressionHang + Jump Shrug x 5Hang + Jump Shrug + High Pull x 5Drop and Catch x 5Power Clean Warm-Up3 RoundsRound 1 – PVC x 3Round 2 – Empty Barbell x 3Round 3 – Light Barbell x 3STRENGTH4...

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TRAINING – December 2, 2021

TRAINING – December 2, 2021

SKILLTurkish Get-Up3 RoundsRound 1 - Body-weightRound 2 - Slider on FistRound 3 - Bottoms-Up KBSTRENGTHEMOM for 10 MinutesMinute 1: TGU x 1 (Left)Minute 2: TGU x 1 (Right)CONDITIONING2 Min On / 1 Min Off5...

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TRAINING – December 1, 2021

TRAINING – December 1, 2021

SKILL, POWER, CORE2 RoundsLunge Matrix x 3/sideBottoms-Up Press x 5/sideMB OH Throw x 4/sideSide Plank x 20 sec/sideSTRENGTH4 RoundsPush Press x 3Nordic Curl x "Quality Set"Contra-lateral Dead-bug x 8/side4...

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TRAINING – November 30, 2021

TRAINING – November 30, 2021

MOVEMENTCRAWLING/CORELeopard Crawl x 25 yards ForwardHanging Leg Raises x Quality SetLeopard Crawl x 25 yards BackwardHollow Body Hold - 3x 10 secLateral Crawl x 25 yards LeftHanging Leg Raises x Quality SetLateral...

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TRAINING – November 29, 2021

TRAINING – November 29, 2021

SKILL, POWER, CORE2 RoundsKB Swing x 10Goblet Squat x 5Chin-Up x "easy set"Push-Up x "easy set"SHOP Curl-Up x 5STRENGTH4 RoundsBulgarian Split Squat x 5/sidePull-Up x "Quality Set"Side...

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