Mobility Warm-up 400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength 12:00 of Mobility Exercises after the WOD WOD 21-15-9 Deadlifts (Men: 275lb / Women: 185lb / Beginner: 95lb) Burpees Perform…
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 Skills / Strength Rest Day WOD 40:00 AMRAP 400 meter Run 30 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 400…
Mobility Warm-up 10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength Spend 12 Minutes working on…
Mobility Warm-up 10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Strength Warm-up 10 Front Squats (just the bar) 5 Front Squats (50% 1 RM) 3 Front Squats (60% 1 RM) 2 Front Squats (70% 1 RM) 1 Front Squat (80% 1 RM) If you do not know your 1 rep max (1 RM), then guess; just keep…
Mobility 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 a broom-stick or a band. Do not attempt with a barbell. 20 Jumping Lunges…
“Murph” About Michael Murphy June 28th, 2005 A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded,…
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 400 meter Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills / Strength Rest Day WOD 10:00 AMRAP (As Many Reps As Possible in 10 Minutes) 100 AbMat Sit-ups (Beginner: 50 AbMat…
