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.

Mobility Warm-up   With longer workouts, you need less of a warm-up.  Move around a bit, do some dynamic stretching in areas which are tight, and do some mobility work.  Be sure you always do some of the movements involved in the workout.  Start with lighter weight, do a few reps, and then add weight…

Mobility See the warm-up section today. Warm-up Skills / Strength   REST WOD    5 Rounds for Time 21 Walking Lunges while holding a bumper plate overhead (Men: 45lb / Women: 25lb) Fitness Level Substitution: Walking Lunges while holding your hands overhead 21 Burpees Perform 21 walking lunges while holding a bumper plate overhead and then…

Mobility Warm-up   400m Jog 0:30 of different types of arm circles   3 Rounds 3 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 Perform the 3 rounds at about 50% speed.    Strength Warm-up 10 Back Squats (Just the bar) 5 Back Squats (40% of your back squat max) 5 Back Squats (50% of your…

Mobility Warm-up   10 Knee Hugs 10 Quad Stretch 10 meters Karaoke 10 meters Karaoke back the other way 5 Downward Dog Push-ups 10 inch worms 10 butt kicks (50% Effort) 10 high knees  (50% Effort) 10 butt kicks (75% Effort) 10 high knees  (75% Effort) 10 butt kicks (100% Effort) 10 high knees  (100% Effort) Skills / Strength   15:00 of  Handstand Forward Roll practice and Handstand…

Mobility Warm-up   With longer workouts, you do not need as much warming up, but do not neglect it totally. 3 Rounds for Quality 3 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 Perform these 3 rounds at about 50% speed.  Get primed up and be sure all the…

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   Strength Warm-up 5 Push Presses (Just the Bar) 5 Push Presses (40% of your Push Press Max) 5 Push Presses (50% of your Push Press Max) 3 Push Presses (60%…

Mobility Warm-up Skills / Strength   REST WOD   Having a larger breath capacity has many advantages.  Mainly, your body learns how to use the oxygen it has more efficiently making you capable of doing more work while out of breath.  Take the breath holding seriously today…it is much harder than it sounds.  All 15…

Mobility Check out the cool-down mobility work today. Warm-up   10 Air Squats 10 Goblet Squats 10 Downward Dog 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. 10:00 EMOTM (Every Minute on the Minute) 1 Squat Clean (As Heavy As Possible)…