Monthly Archives: August 2017

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 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort)   Strength Warm-up 10 Shoulder Presses (Just…

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) Skills / Strength 5 Sets (1:30 Rest) 6 Seated Box Jumps Equipment Substitution: Seated Tuck Jumps We are working…

Mobility   See the cool-down section today. Warm-up   400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups   Skills / Strength   REST DAY WOD   Advanced 2 Rounds for Time (3:00 Rest between Rounds) 30 Kipping Pull-ups Fitness Level…

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 another squat…

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 another squat…

Mobility Warm-up   With longer workouts, you need less of a warm-up.  Move around a bit, do some dynamic stretching in areas which are tight, and do some mobility work.  Be sure you always do some of the movements involved in the workout.  Start with lighter weight, do a few reps, and then add weight…

Mobility See the warm-up section today. Warm-up Skills / Strength   REST WOD    5 Rounds for Time 21 Walking Lunges while holding a bumper plate overhead (Men: 45lb / Women: 25lb) Fitness Level Substitution: Walking Lunges while holding your hands overhead 21 Burpees Perform 21 walking lunges while holding a bumper plate overhead and then…

Mobility Warm-up   400m Jog 0:30 of different types of arm circles   3 Rounds 3 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 Perform the 3 rounds at about 50% speed.    Strength Warm-up 10 Back Squats (Just the bar) 5 Back Squats (40% of your back squat max) 5 Back Squats (50% of your…