Monthly Archives: December 2017

Mobility Warm-up   10 Seconds Butt Kicks (50% effort) 10 Seconds High Knees (50% effort) 10 Seconds Rest 10 Seconds Butt Kicks (75% effort) 10 Seconds High Knees (75% effort) 10 Seconds Rest 10 Seconds Butt Kicks (100% effort) 10 Seconds High Knees (100% effort) Skills / Strength   Read… The Basics of Pose Running Techniques WOD   For Time 400 meter Run 2:00 Rest 400 meter…

Mobility Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 3 Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution:…

Mobility Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 2 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  …

Mobility Warm-up   10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. Skills / Strength   Skills / Strength Rest Day WOD   3 X 5:00 AMRAP (2:00 REST) 5…

Santa Clause doing the WOD at Home pose from the North Pole!!!

Mobility Warm-up   10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell….

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 Fitness Level Substitution: Downward Dog Knee Push-ups  10 Deadlifts (Just the Bar) 10 Air Squats 10 Deadlifts (Just the Bar) Skills / Strength   8 Sets (0:45 Rest) 2 Squat Cleans (55% 1 RM) Perform 8 sets resting 45…

Mobility Warm-up   Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats   Strength Warm-up 10 Shoulder Presses (Just the Bar) 5 Shoulder Presses (40% of your 1 Rep Max) 5 Shoulder Presses (50% of your 1 Rep Max) These percentages are based off of the maximum amount of weight you…