A while back Coach Kyle wrote about the importance of a cool down after your workout. We want to revisit this topic with you as well as add information on the importance of a proper warm up (Tabata Times). Cool-down for Adaptation and Injury Prevention Cool-downs should include: 1) Water to re-hydrate 2) Movements and stretching…
Mobility Warm-up With longer workouts, you do not need as much warming up, but do not neglect it totally. 2 Rounds for Quality 3 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Perform these 2 rounds at about 50% speed. Get primed up and be sure all the…
Mobility Warm-up 400 meter Run 15 Kettlebell Swings (Men: 35lb / Women: 25lb / Beginner: 15lb) Fitness Level Substitution: Russian Kettlebell Swings 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Perform one round of the WOD at 50% to warm-up, so you are prepared to go all out on the first round. Skills / Strength REST DAY…
Mobility Warm-up Skills / Strength 5 Sets (3:00 Rest) 3 Front Squats (3RM) Perform 5 sets of 3 front squats working your way up to a three rep max (3RM). Take 3 minutes between each set. WOD 7:00 AMRAP (As Many Reps as Possible in 7 minutes) 50 Wallball Shots (Men: 20lb to a 10′ target…
Setting, Logging, and Achieving Your Goals At WOD at Home we encourage everyone to set goals, record their progress, and are here to help with what to do next. Here are some links to get you on the right path. Setting Goals Motivation is vital to having success in any venture and it can come…
Mobility Warm-up Skills / Strength 15:00 Freestanding handstands practice Spend 15 minutes working on your handstands. Get used to being upside down and try and work your way away from the wall. If you are already a bad ass at handstands, do 5 sets of max hold free standing handstands. Beginner 5 Sets (1:00 Rest)…
Mobility Do mobility today after the WOD. See the cool-down section. Warm-up There is less warm-up needed for longer workouts. You can use the first run to help get warmed-up. Move around, as you get your equipment set-up for the workout, be sure to perform between 5 and 10 reps of each of…
Mobility Warm-up 5-10-15 Wallball Shots (Men: 20lb to a 10′ target / Women: 14lb to a 9′ target / Beginner: 10lb to an 8′ target) Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb) Fitness Level Substitution: Push Presses AbMat Sit-ups Equipment Substitution: AbMat Sit-ups using a rolled-up towel Do this warm-up at about 75% intensity. Perform…
