Monthly Archives: November 2017

Mobility 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   9 Sets (1:30 Rest) 3 Split Jerks (60% of your 1 Rep Max)  We want to work footwork today and not worry about how much weight we have…

Mobility Warm-up   3 X 10 Seconds Hollow Body Hold 2 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   10:00 Kipping Pull-up Practice http://gymnasticswod.com/content/kipping-pull-progression Spend 10 minutes practicing your kipping pull-ups.  Act like the bar is lower…

Mobility Warm-up Strength Warm-up 5 Push Presses (Just the Bar) 5 Push Presses (40% of your Push Press Max) 5 Push Presses (50% of your Push Press Max) 3 Push Presses (60% of your Push Press Max) 1 Push Presses (80% of your Push Press Max) If you do not know your push press max, then guess for the warm-up.  You should find it today:)…

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 Kettlebell Sumo-deadlift High-pulls (Very Light) 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 second round at about 50%…

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   “Tabata Something Else” 8 Rounds (0:10 Rest) 0:20 Max Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 8 Rounds (0:10 Rest)…

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 Push Press Max) 5 Front Squats (50% of your Push Press Max) 3 Front Squats (60% of your Push Press Max) 1 Front Squats (80%…

Mobility Warm-up   Perform the Warm-up today after the Skills / Strength section. 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Push Presses (Just the Bar) 5 Push Presses (Working your way up to the weight you will use for the WOD) 5 Push Presses (Working your way up to the weight you will use for the WOD) 3 Push Presses (Using the…