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 10 Sets (:30 REST) 1 Dynamic Effort Deadlifts (80% of your 1 RM) Perform 10 sets of 1 dynamic effort deadlift resting only…
Monthly Archives: December 2018
Mobility Part 2 from yesterday… Warm-up 3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles Forward Skills / Strength Skills / Strength Rest Day WOD 15:00 AMRAP 200 meter Kettlebell Carry (Men: 55lb /…
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 Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength 5 Front Squats (Just the Bar) 5 Front Squats (40% of your Front Squat Max) 5 Front Squats (50% of your Front Squat Max)…
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 Strength Warm-up 5 Deadlifts (Just the Bar) 5 Deadlifts (40% of your deadlift Max) 5 Deadlifts (50% of your deadlift Max) 3 Deadlifts (60% of your deadlift Max) If you do…
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 Skills / Strength 5 Sets (1:00 Rest) 1 Right-handed Turkish Get-up 1 Left-handed Turkish Get-up Fitness Level Substitution: Turkish Get-ups with just your hand in the air. Perform 5 sets of 1 Turkish get-up…
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 Advanced 5 Rounds for Time 800 meter Run 25 Burpee Pull-ups Fitness…
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 10 Sets (0:30 Rest) 1 Dynamic Effort Deadlifts (80% of 1 RM) Dynamic effort means that we are going to be putting as much speed on the bar…
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