Mobility 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 Skills / Strength Spend some time working on your butterfly kip. The best way to learn is to act like the bar is lower than it is. This will allow you to…
wod
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 10 Seconds Butt Kicks (75% effort) 10 Seconds High Knees (75% effort) 10 Seconds Butt Kicks (100% effort) 10 Air Squats Skills / Strength Skills / Strength Rest Day WOD 35:00 AMRAP (As Many Reps/Rounds As Possible in 35 minutes) 400 meter Run 4 Front…
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. EMOTM (Every Minute on the Minute) 1 Clean and Jerk (Men: 135lb / Women: 95lb / Beginner: 35lb) Fitness Level Substitution…
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 8 Sets (0:10 Rest) 0:20 Max…
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 for 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 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 you…
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 Run 2:00 Rest…
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: Use…