Tag Archives: WOD

HIKE (30 mins w/ pack = 30% bodyweight minimum); SHADOWBOX (3 x 3:00/1:00 with plenty of pops and pivots. Pick one kick and do as many as you can during the 1:00 “breaks”)

Put a shop rag in your pocket and get to work.

ANIMAL PT (Set timer 10 mins. Gorilla walk to end of room/mat and back, Crab walk to the end and back, Seal walk and back, repeat until timer beeps). UNEVEN DUMBBELLS (4 x 13 of Military Presses and Squats. Add #5 to left side on odd sets, to right on even sets). WEAPON SHADOWFIGHTING (10 mins of all-in shadowboxing — kicks, punches, weapon attacks, etc. — with as much fluidity as possible and as few breaks as possible)

CHAINS (6×10 w/#20 chain of Uneven Push-ups, Squats, Curl’n’Press, Sit-ups);KICKS (Choose 1 kick and do AMAYC in 10 mins); BIKE (15 mins AFAYC)

BIKE: Relax and enjoy the weather. Set timer for 3×10 mins. 1st round warm-up, 2nd at pace,  3rd round AFAYC.

TARGETING DRILL: Mark heavy bag with Xs to represent preferred targets. Punch and kick bag at max power for 7 rounds of 1:00/:30. Count misses (hand/foot does not completely cover the X). When done, do 5 Push-ups for each miss.

WEIGHTS  (5×10, slow w/ perfect form, of Curl’n’Press, Swing-thrus, Front Lunges); SLOW KICKS (10 ea. leg, very slowly w/ perfect form, of Side, Roundhouse, Knee, Stamp, & Snap, hand on wall or sturdy object if needed)

HALF PYRAMID (to 11, 66 ea. total, of Push-ups Staggered, Zombie Squats, and Crunches); SHADOWBOX  (7 rounds of 1:00/:30 AFAYC)