Mobility Warm-up Run 400 meters (Run at 50-75% Effort) 3 Rounds for Quality 4 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 6 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 8 Air Squats Strength Warm-up 10 Back Squats (Just the bar) Fitness Level Substitution: Air Squats 10 Back Squats (Just the bar) Fitness Level…
Monthly Archives: July 2017
Mobility Warm-up 10:00 Jump Rope Practice Equipment Substitution: 800 meter Run (Not for Time) Skills / Strength REST WOD For Time 50 Wallball Shots (Men: 20lb at 10′ target / Women: 14lb at 10′ target / Beginner: 25 reps with 10lb at 9′ target) Fitness Level Substitution: Less weight and then lower target if…
Mobility Warm-up 20 seconds Butt Kicks (50% Effort) 20 seconds High Knees (50% Effort) 20 seconds Butt Kicks (75% Effort) 20 seconds High Knees (75% Effort) 20 seconds Butt Kicks (100% Effort) 20 seconds High Knees (100% Effort) 10 Air Squats 10 Front Squats (Just the Bar) 3 Sets (2:00 Rest) 5 Front Squats (50% of the weight you hope to use in…
Mobility Warm-up 20 Seconds Forward Arm Circles 20 Seconds Backward Arm Circles 3 Rounds for Quality 3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats Skills / Strength Tennis Footwork – This will translate to everything, so don’t skip even if you…
Mobility Warm-up 400 meter Jog 3 Rounds for Quality 5 Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb) 5 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Get your heart rate up with a nice, slow, 400m run. Then perform 3 rounds of 5 thrusters and 5 pull-ups taking your time and doing each…
Mobility Warm-up With sprinting today, we want to be sure we are ready to run. Start with a jog and then progressively add intensity throughout this workout. 400 meter Run (50% Effort) 10 Forward Arm Circles 10 Backward Arm Circles 10 Inch Worms 10 Frankenstein Kicks 20 seconds Butt Kicks 20 Seconds High Knees…
Mobility Warm-up With longer workouts, you do not need as much warming up, but do not neglect it totally. 2 Rounds for Quality 3 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Perform these 2 rounds at about 50% speed. Get primed up and be sure all the…
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