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   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) 10 Deadlifts (Just the Bar or PVC pipe) 5 Deadlifts (40% of your 1 Rep Max) 5 Deadlifts (50% of your 1 Rep…

Mobility Warm-up   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. 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   8 Sets (0:30 Rest) 5 Seated Box Jumps Equipment Substitution:…

Mobility Warm-up   30 Seconds Butt Kicks (50% effort) 30 Seconds High Knees (50% effort) 30 Seconds Rest 30 Seconds Butt Kicks (75% effort) 30 Seconds High Knees (75% effort) 30 Seconds Rest 30 Seconds Butt Kicks (100% effort) 30 Seconds High Knees (100% effort) Skills / Strength   Skills / Strength Rest Day WOD   3 X 4:00 AMRAPs (2:00 Rest) 200 meter Run 12 Burpees 12 Air…

Mobility Warm-up   The Everett Warm-up Part 2 Video 3 Rounds Not for Time 3 Kettlebell Right-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb) 3 Kettlebell Left-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb) 5 Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Russian Kettlebell Swings 7 Kettlebell Sumo-deadlift High-pulls (Men: 55lb /…

Mobility Warm-up Skills / Strength   Advanced 5 Sets (3:00 Rest) 1 Squat Snatch (Work up to a 1 Rep Max) Fitness Level Substitution: Power Snatch or Squat/Power Snatch with PVC Pipe or a Broomstick. Perform 5 sets resting 3 minutes between each set with each set consisting of 1 snatch.  Work your way up to a 1 rep…

Mobility Warm-up   3 Rounds (Not for Time) 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 AbMat Sit-ups Equipment Substitution: AbMat Sit-ups using a towel Perform 3 rounds nice and slowly.  Do everything as perfectly and methodically as possible.  Do the first round in slow motion, the second round at about 50% and the third…

Mobility Warm-up   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 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength   8 Sets (0:10 Rest) 3 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups Perform 8 sets of 3 clapping push-ups…

Mobility Warm-up   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Frog Leaps Fitness Level Substitution: Squat and jump forward landing in another squat…