Monthly Archives: February 2018

Mobility http://www.mobilitywod.com/2013/02/the-ql-is-not-a-bone-even-in-the-matt-chan.html Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 0:10 Butt Kicks 0:10 High Knees 10 Air Squats   Strength Warm-up 5 Deadlifts (Just the Bar) 5 Deadlifts (40% of your 1 RM) 5 Deadlifts (50% of your 1 RM) 3 Deadlifts (60% of your 1 RM) 1 Deadlift (80%…

Mobility http://www.mobilitywod.com/2011/12/episode-348-restoring-knee-motion-after-a-tweak.html Warm-up   400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength   Skills / Strength Rest Day WOD   3 Rounds (1:00 Rest) 1:00 Max Reps of Wallball Shots (Men: 20lb to a 10′ target / Women: 16lb to a 10′ target / Beginner: 10lb to an 8′ target) Equipment Substitution: Thrusters (Men:…

Mobility http://www.mobilitywod.com/2012/01/episode-358-make-the-invisible-visible-remove-the-connection-and-add-speed.html 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   For Time (Beginners do 50 Reps of everything) 100 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows…

Mobility http://www.mobilitywod.com/2012/01/episode-357-baby-mommas-double-unders-bladder-control-and-a-little-bit-of-pee.html 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…

Mobility http://www.mobilitywod.com/2011/12/episode-346-pull-set-up-from-sumo-load-order-3.html Warm-up Skills / Strength   10:00 of Kipping Pull-up Work http://gymnasticswod.com/content/bar-kip-progression   Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows WOD   For Time 20-10-20-10 Sumo-deadlift High-pulls (Men: 135lbs / Women: 105lbs / Beginner: 35lbs) Ring Dips Fitness Level Substitution: Banded Ring Dips Equipment Substitution: Narrow Push-ups Fitness Level Substitution: Banded Narrow Push-ups *25 Burpees after the 4th…

Mobility http://www.mobilitywod.com/2011/11/episode-340-peak-tension-vs-working-tension.html Warm-up   10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) Skills / Strength   5 Sets (2:00 Rest) 2 Turkish Get-ups with each arm Fitness Level Substitution: Turkish Get-ups with just your hand in the air. Perform 5 sets of 2 Turkish Get-ups with each arm, working…

Mobility Warm-up   Burgener Warm-up: Skills / Strength   5 Sets (3:00 Rest) 3 High-hang Snatches (3 RM) Fitness Level Substitution: Power Snatches Perform 5 sets resting 3 minutes between each set.  Work your way up in weight to the heaviest set of 3 high-hang squat snatches you can safely perform (3 Rep Max = 3 RM). WOD…

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   Practice your One-arm Russian Kettlebell Swings.  They are easier then they look and add a fun rotational component to what typically is not a rotational…