Monthly Archives: April 2017

Mobility Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees Skills / Strength   Skills / Strength Rest Day WOD   5 X 5:00 Rounds 30 Burpees (Beginner: 15 Burpees) 10 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb) Fitness…

Mobility Warm-up   10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. 10:00 EMOTM (Every Minute on the Minute) 1 Split Jerk (75% 1 RM) As a warm-up, perform 1 jerk on the…

Mobility Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom-stick or a band.  Do not attempt with a barbell. 20 Jumping…

Mobility Warm-up   1:00 Neck Rolls 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 1:00 of different types of arm circles 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Look at the WOD and work on anything you may need to fine tune.  Keep in…

Mobility Warm-up   10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. 10:00 EMOTM (Every Minute on the Minute) 1 Clean and Jerk (75% 1 RM) As a warm-up, perform 1 clean and…

Mobility Warm-up   10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) 100 meter run (50% Effort) 100 meter run (75% Effort) 100 meter run (90% Effort) Skills /…

Mobility Warm-up   3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Skills / Strength   Skills / Strength Rest Day WOD For Time (Run 400 meters every 5:00) 400 meter Run (Beginner: 200 meter Run) 80 Air Squats 70 Push-ups Fitness Level Substitution: Banded Push-ups or…

Mobility Warm-up   10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks   Strength Warm-up 10 Back Squats (just the bar) 5 Back Squats (50% 1 RM) 3 Back Squats (60% 1 RM) 2 Back Squats (70% 1 RM) 1 Back Squat (80% 1 RM) If you do not know your 1 rep max (1 RM), then guess…