W.O.D. – Workout of the Day

Shoulder Health:

3 Sets:
Powell Raise x 8-10 (each)
½ Kneeling Landmine Press x 8-10 (each)
Single Arm Banded Hanging KB Overhead Carry x 50m

WOD

AMRAP 18:
25 ft Bear Crawl Kettlebell Slide Pull
10 Cossack Squats
25 …

SWOD 12 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week 4/4

Phase 2 (Linear Progression) Week 0/4

Phase 3 (Clusters) Week 0/4

Phase 4 (Testing)

SWOD:

EMOM 9:

Minutes 1,2,3: Power Clean x 3

Minutes 4,5,6: Power Clean …

SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
EMOM 16: (4 Rounds of each movement)
1) HSPU x 5 …