Mobility & Work-out Rest Day
Monthly Archives: April 2024
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 3 Sets for Quality (2:00 Rest) 8 Jump Squats (Max Height) 8 Air Squats facing a wall *get as close to the wall as…
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 Pike Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills / Strength Rest Day WOD 7:00 AMRAP Max Reps of Burpees *For this WOD, if you can, place an object 6″…
Mobility Warm-up Use the skills / strength section for your warm-up today. Skills / Strength Spend 10 minutes working on your jump rope skills. Coach’s Tip: Before spending all your time just messing up on double unders, just work different speeds on single unders. Rope control is what you need for double unders. If you…
Mobility http://www.mobilitywod.com/2011/12/episode-352-dealing-with-old-junky-tissue.html Warm-up 10 Air Squats 1:00 Neck Rolls 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 1:00 of different types of arm circles 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Air Squats Skills / Strength 5 Sets (3:00 Rest) 10 Back Squats (10 RM) *If you do not have a…
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 Spend at least 10 minutes working on your kip to be used for pull-ups, muscle-ups, toes-to-bars, etc. Bar Kipping Progressions…
Mobility http://www.mobilitywod.com/2011/03/episode-209-free-your-ribs-your-mind-will-follow.html 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 400 meter Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Strength Warm-up 5 Strict Presses(Just the Bar) 5 Strict Presses (40% of your 1 RM) 5 Strict Presses (50% of your 1 RM) 3 Strict Presses (60% of your…
Mobility http://www.mobilitywod.com/2013/03/free-your-heel-free-your-mind.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 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength 10-5-5-3-3-2-2-1-1-1 (1:30 Rest) Back…
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