Mobility – Work-out Rest Day
wod
Mobility Warm-up 3 Rounds (Not for Time) 3 Kipping 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 Skills / Strength Skills / Strength Rest Day WOD “Tabata Something Else” 8 Sets (0:10 Rest) 0:20 Max Reps of Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows…
Mobility Warm-up 10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms Skills / Strength To get the weight overhead for the waiter walks in the WOD, you will do a Kettlebell Clean and Jerk. Be sure to practice this with the weight you are planning on using…
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 Strength Warm-up 5 Deadlift (Just the Bar) 5 Deadlift (40% of your Deadlift Max) 5 Deadlift (50% of your Deadlift Max) 3 Deadlift (60% of your Deadlift Max) 1 Deadlift (80% of your Deadlift Max) If…
Mobility Warm-up 10 Seconds Butt Kicks (50% effort) 10 Seconds High Knees (50% effort) 10 Seconds Rest 10 Seconds Butt Kicks (75% effort) 10 Seconds High Knees (75% effort) 10 Seconds Rest 10 Seconds Butt Kicks (100% effort) 10 Seconds High Knees (100% effort) Skills / Strength Read… The Basics of Pose Running Techniques WOD For Time 400 meter Run 2:00 Rest 400 meter…
Mobility Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 3 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:…
Mobility Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 2 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 …
Mobility 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 Skills / Strength Rest Day WOD 3 X 5:00 AMRAP (2:00 REST) 5…