Mobility & Work-out Rest Day
20October
wod
Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.
19October
Mobility Warm-up The Everett Warm-up Part 2 Video 3 Rounds Not for Time 3 Kettlebell Right-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb) 3 Kettlebell Left-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb) 5 Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Russian Kettlebell Swings 7 Kettlebell Sumo-deadlift High-pulls (Men: 55lb / Women:…
18October
Mobility Warm-up Skills / Strength Advanced 5 Sets (3:00 Rest) 1 Squat Snatch (Work up to a 1 Rep Max) Fitness Level Substitution: Power Snatch or Squat/Power Snatch with PVC Pipe or a Broomstick. Perform 5 sets resting 3 minutes between each set with each set consisting of 1 snatch. Work your way up to a 1 rep max…
17October
Mobility Warm-up 3 Rounds (Not for Time) 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 AbMat Sit-ups Equipment Substitution: AbMat Sit-ups using a towel Perform 3 rounds nice and slowly. Do everything as perfectly and methodically as possible. Do the first round in slow motion, the second round at about 50% and the third round…
16October
15October
Mobility 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 8 Sets (0:10 Rest) 3 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups Perform 8 sets of 3 clapping push-ups resting 10…
14October
Mobility Warm-up Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Frog Leaps Fitness Level Substitution: Squat and jump forward landing in another squat without…
13October
Mobility 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 Skills / Strength Rest Day WOD 10 X 1:00 ROUNDS (1:00 REST) 10 Kettlebell Swings (Men: 70lb /…
12October
11October
Mobility Warm-up 7 Handstand Push-ups Fitness Level Substitution: Pike Push-ups 7 Thrusters (Just the bar) Fitness Level Substitution: Push Presses 7 Knees-to-elbows Fitness Level Substitution: Hang on bar and Kip OR hang on bar for 1 second per rep. 7 Deadlifts (Just the bar) 7 Burpees 7 Kettlebell Swings (very light) Fitness Level Substitution: Russian Kettlebell Swings 7 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows Skills / Strength Skills /…