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…
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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 3 Sets (2:00 Rest) 10 Right-legged Deadlifts 10 Left-legged Deadlifts Perform 10 with each leg…
Mobility Warm-up 400m Run (50% effort) The Everett Warm-up Part 2 Video Skills / Strength REST WOD For Time 400 meter Run 21 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) Fitness Level Substitution: Push Press 21 Lateral Burpees jumping over your barbell 200 meter Run 15 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) 15 Lateral Burpees jumping…
Mobility Warm-up 3 Rounds 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Sumo-deadlift High-pulls (Just the barbell or PVC Pipe or Broomstick) Perform 3 rounds nice and slowly. Do everything as perfectly and methodically as possible. When you get to the sumo-deadlift high-pulls, do the first round in slow motion,…
Mobility Warm-up This can be performed with a barbell, PVC Pipe, or a broom stick. Skills / Strength 10 X 1:30 Rounds 1 Squat Clean Fitness Level Substitution: Power Clean and then a Front Squat OR Power Clean Perform 1 Squat Cleans each minute and a half for 10 rounds. We are focusing…
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…