Monthly Archives: January 2018

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 Clean and Jerks (Just the bar)    EMOTM (Every Minute on the Minute) 10 minutes 1 Clean and Jerk (Men: 135lb / Women: 95lb / Beginner: 35lb) As a warm-up, perform 1 Clean and Jerk…

Mobility Warm-up   Use the Skills / Strength section as your warm-up. Skills / Strength   10:00 of Jump Rope Practice Jump Rope Progression – Part 1 Jump Rope Progression – Part 2 Jump Rope Progression – Part 3 WOD   5 X 1:30 Rounds (1:00 Rest) 3 Deadlifts  (Men: 275lb / Women: 205lb / Beginner:…

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 Skills / Strength   Skills / Strength Rest Day WOD   21-15-9 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Air Squats Burpees…

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   10:00 EMOTM (Every Minute on the Minute for 10 minutes) Hang Squat Clean +…

Mobility Warm-up   21-15-9 (Not for Time) Thrusters (Just the bar) Fitness Level Substitution: Push Presses Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Try and perform all sets unbroken, but if not, don’t worry about it as this is not for time.  Do 21 thrusters with just the bar and then 21 push-ups, followed by 15 of…

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   Skills / Strength Rest Day WOD   3:00 AMRAP (3:00 Rest) Max Reps of AbMat Sit-ups Equipment Substitution: AbMat Sit-ups…

Mobility Warm-up   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. 20 Jumping Lunges 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use…

Mobility Warm-up   If you don’t have a partner, get creative with the “Junk Yard Dog” warm-up.   Skills / Strength   5 Sets (3:00 Rest) 3 Hang Squat Cleans (3 RM) Fitness Level Substitution: Hang Power Cleans Rest 3 minutes between each of the 5 sets.  Each set, perform 3 hang squat cleans working your way up…