Monthly Archives: October 2017

Mobility Warm-up   3 Rounds (Not for Time) 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, the…

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Skills / Strength   12 Sets (0:30 Rest) 2 Deadlifts (75% of your 1 Rep Max) Today is meant to develop and train your explosive power.  Perform 8 sets resting 30 seconds between…

Mobility Warm-up   400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength   Skills / Strength Rest Day WOD   14:00 AMRAP (As Many Reps As Possible in 14 Minutes) 100 meter Kettlebell Waiter Run/Walk (Men: 55lb / Women: 35lb: Beginner 15lb) *Run or Walk and switch arms as many times as needed….

Mobility Warm-up   3 Rounds Not for Time 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Skills / Strength   Skills / Strength Rest Day WOD   “Death By Burpee Box Jumps” Burpee Box Jumps (Men: 30″ / Women: 24″ / Beginner: 12″) Equipment Substitution: Burpee and a Tuck Jump The first minute do 1 burpee box jump….

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups   Strength Warm-up 5 Front Squats (Just the Bar) 5 Front Squats (40% of your Front Squat Max) 5 Front Squats (50% of your Front Squat Max) 5 Front Squats (60% of your Squat Max) If you do…

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   Spend some time working this skill.  Focus primarily on footwork as Coach Burgener attributes 90% of missed lifts due to bad footwork! 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) 10 Deadlifts (Just the Bar or PVC pipe) 5 Deadlifts (40% of your 1 Rep Max) 5 Deadlifts (50% of your 1 Rep…

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 Skills / Strength   8 Sets (0:30 Rest) 5 Seated Box Jumps Equipment Substitution:…