Mobility http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.html Warm-up 10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Skills / Strength Do this section AFTER THE WOD today. 3 Sets (3:00 Rest) 5 Back Squats (5 RM) *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push…
wod
Mobility http://www.mobilitywod.com/2011/03/episode-195-lets-change-the-way-we-think-about-the-shoulder-eh.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 barbell….
If you are serious about learning the necessary proper technique to continue to get stronger, faster, and, ultimately, fitter, then these books are required reading! These are the few books out of the many I have come across that stand out in my mind as having the biggest positive influence on my training while working out…
Mobility http://www.mobilitywod.com/2010/11/episode-96-give-thanks-for-partner.html 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 Strength Warm-up 10 Push Presses (Just the Bar) 5 Push Presses (40% of your 1 Rep Max) 5 Push Presses (50% of your 1 Rep Max) 3 Push Presses (60% of your 1 Rep Max) These percentages are based off of…
Mobility Warm-up Watch the Skills / Strength video before practicing your running in the warm-up. 200 meter Run (50% Effort) 400 meter Run (75% Effort) 200 meter Run (90% Effort) *Rest as needed between runs. Skills / Strength WOD 3 Rounds for Total Reps Round 1: You have 6:30 to complete 800 Meter Run Max…
Mobility http://www.mobilitywod.com/2011/12/episode-347-new-anterior-hip-flossing-tweaks.html 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) 1 Squat Clean (60% of 1 Rep Max) Fitness Level…
Mobility http://www.mobilitywod.com/2010/09/episode-39-sleep-pillows-and-what-your.html & Work-out Rest Day
Mobility http://www.mobilitywod.com/2010/10/episode-47-5-way-shoulder-front-wheel.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 barbell….
Mobility http://www.mobilitywod.com/2013/03/ankle-positional-fault-fix-jill-miller-style.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 3 Sets (1:30 Rest)…
Mobility http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html Warm-up 10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Strength Warm-up 10 Back Squats (just the bar) 5 Back Squats (50% 1 RM) 5 Back Squats (60% 1 RM) Skills / Strength 5 Sets (2:30 Rest) 5 Back Squats (5 RM) *If you do not have a squat rack, you will need to Power…