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 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) Skills / Strength   Skills / Strength Rest Day WOD   Today you can do as a team of 3,…

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   10 Sets (1:00 Rest) Four Cone Drill (100% Effort) WOD   5 Rounds for Time 3 Turkish Get-ups – Right Arm…

Mobility Warm-up   3 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       Skills / Strength   5 Sets (1:30 Rest) 10 Hollow Rocks Perform 5 sets as perfectly as you can. Coach’s Tip:  If you cannot squeeze your butt cheeks together,…

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   10:00 – 20:00…

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…

Hello WOD at Homers!   We are thrilled to announce that IN ADDITION to your WOD at Home membership our WOD at Home MOM Pregnancy WODs are available to support you through your 9 months of pregnancy providing: 280 work-outs, organized by trimester, week, and day to match your specific point in your pregnancy, Daily Movement and Mobility to prepare…

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…

Mobility Warm-up   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks   Use the skill / strength section today for the rest of the warm-up. Skills / Strength    12:00 Muscle-up / Pull-up Practice Rings Kipping Muscle-ups Equipment Substitution: Bar Kipping Muscle-ups Fitness Level Substitution: 1 X Kipping Chest-to-bar Pull-ups + 2 X Ring…