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   1:00 Neck Rolls (1 minute of neck rolls) 10 Arm Circles Forward 10 Arm Circles Backwards 10 Frankenstein Kicks 10 Inch Worms 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Push Presses (Just the bar) 10 Push Presses (Just the bar) 5 Push Presses (Adding some weight getting ready for the strength section) 3 Push Presses (Adding…

Mobility Warm-up   Run 400 meters (Run at 50-75% Effort)   3 Rounds for Quality 4 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 6 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 8 Air Squats       Strength Warm-up 10 Back Squats (Just the bar) Fitness Level Substitution: Air Squats 10 Back Squats (Just the bar) Fitness Level…

Mobility Warm-up   10:00 Jump Rope Practice Equipment Substitution: 800 meter Run (Not for Time) Skills / Strength   REST WOD   For Time 50 Wallball Shots (Men: 20lb at 10′ target / Women: 14lb at 10′ target / Beginner: 25 reps with 10lb at 9′ target) Fitness Level Substitution: Less weight and then lower target if…

Mobility Warm-up    20 seconds Butt Kicks (50% Effort)  20 seconds High Knees (50% Effort)  20 seconds Butt Kicks (75% Effort)  20 seconds High Knees (75% Effort)  20 seconds Butt Kicks (100% Effort)  20 seconds High Knees (100% Effort) 10 Air Squats 10 Front Squats (Just the Bar)   3 Sets (2:00 Rest) 5 Front Squats (50% of the weight you hope to use in…

Mobility Warm-up   20 Seconds Forward Arm Circles 20 Seconds Backward Arm Circles 3 Rounds for Quality 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 Skills / Strength   Tennis Footwork – This will translate to everything, so don’t skip even if you…

Mobility Warm-up   400 meter Jog 3 Rounds for Quality 5 Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb) 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Get your heart rate up with a nice, slow, 400m run.  Then perform 3 rounds of 5 thrusters and 5 pull-ups taking your time and doing each…

Mobility Warm-up   With sprinting today, we want to be sure we are ready to run.  Start with a jog and then progressively add intensity throughout this workout. 400 meter Run (50% Effort) 10 Forward Arm Circles 10 Backward Arm Circles 10 Inch Worms 10 Frankenstein Kicks 20 seconds Butt Kicks 20 Seconds High Knees…

Mobility Warm-up   With longer workouts, you do not need as much warming up, but do not neglect it totally. 2 Rounds for Quality 3 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Perform these 2 rounds at about 50% speed.  Get primed up and be sure all the…