Monthly Archives: July 2017

Mobility Warm-up   1:00 of Neck Rolls Do each of the following exercises for 15 seconds and move to the next exercise as quickly as possible. Forward Arm Circles Backward Arm Circles Air Squats Cossack Duck Walk High Knees Butt Kicks As you are getting set-up for the WOD, be sure and do at least…

Mobility Warm-up Skills / Strength   Advanced 10:00 Butterfly Kipping Progression Work Beginner 10:00 Kipping Pull-up Progression Work  WOD   25:00 AMRAP (As Many Reps As Possible in 25 minutes) 30 Back Squats (Men: 75lb / Women: 45lb / Beginner: 15lb) Equipment Substitution: If you do not have a squat rack, you will need to power…

Mobility Warm-up   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Frog Leaps Fitness Level Substitution: Squat and jump forward landing in…

Mobility Warm-up   30 Seconds Butt Kicks (50% effort) 30 Seconds High Knees (50% effort) 30 Seconds Rest 30 Seconds Butt Kicks (75% effort) 30 Seconds High Knees (75% effort) 30 Seconds Rest 30 Seconds Butt Kicks (100% effort) 30 Seconds High Knees (100% effort) Skills / Strength   3 Sets (2:00 Rest) 10 Right-legged Deadlifts  10 Left-legged Deadlifts  Perform 10 with each leg…

Mobility Warm-up   400m Run (50% effort) The Everett Warm-up Part 2 Video Skills / Strength   REST WOD   For Time 400 meter Run 21 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) Fitness Level Substitution: Push Press 21 Lateral Burpees jumping over your barbell 200 meter Run 15 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) 15 Lateral Burpees jumping…

Mobility Warm-up   3 Rounds 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Sumo-deadlift High-pulls (Just the barbell or PVC Pipe or Broomstick) Perform 3 rounds nice and slowly.  Do everything as perfectly and methodically as possible.  When you get to the sumo-deadlift high-pulls, do the first round in slow motion,…

Mobility Warm-up   This can be performed with a barbell, PVC Pipe, or a broom stick. Skills / Strength   10 X 1:30 Rounds 1 Squat Clean Fitness Level Substitution: Power Clean and then a Front Squat OR Power Clean  Perform 1 Squat Cleans each minute and a half for 10 rounds.  We are focusing…

Mobility Warm-up   1:00 Neck Rolls (1 minute of neck rolls) 10 Arm Circles Forward 10 Arm Circles Backwards 10 Frankenstein Kicks 10 Inch Worms 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Push Presses (Just the bar) 10 Push Presses (Just the bar) 5 Push Presses (Adding some weight getting ready for the strength section) 3 Push Presses (Adding…