Mobility http://www.mobilitywod.com/2010/09/episode-39-sleep-pillows-and-what-your.html & Work-out Rest Day
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Mobility http://www.mobilitywod.com/2010/10/episode-47-5-way-shoulder-front-wheel.html 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…
Mobility http://www.mobilitywod.com/2013/03/ankle-positional-fault-fix-jill-miller-style.html 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 3 Sets…
Mobility http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html 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 Back Squats (just the bar) 5 Back Squats (50% 1 RM) 5 Back Squats (60% 1 RM) Skills / Strength 5 Sets (2:30 Rest) 5 Back Squats (5 RM) *If you do not have a squat rack, you will…
Mobility http://www.mobilitywod.com/2012/02/when-possible-load-rotation-first.html & Work-out Rest Day
Mobility http://www.mobilitywod.com/2012/02/mwod-serratusrib-cage-mash-party.html 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 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Strength Warm-up 5 Push Presses (Just the Bar) 5 Push Presses (40% of your Push Press Max) 5 Push Presses (50% of your Push Press Max) 3 Push…
Mobility http://www.mobilitywod.com/2011/10/episode-331-compare-sides-and-make-sure-you-see-the-change.html 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…
Mobility See the Skills / Strength Section Today Warm-up 1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks 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 Spend 20:00 Working on Ankle/Calf/Quad/Hamstring/Hip Mobility http://www.mobilitywod.com/2012/02/prog-13-squat-cycle.html http://www.mobilitywod.com/2012/02/prog-22-squat-cycle.html http://www.mobilitywod.com/2012/02/daily-prog-33-squat-cycle.html WOD …
Mobility http://www.mobilitywod.com/2011/05/episode-245-unglue-your-hips-and-thighs.html & Work-out Rest Day
Mobility http://www.mobilitywod.com/2010/10/episode-53-muscle-up-and-wall-ball-prep.html Warm-up 1:00 Neck Rolls 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 1:00 of different types of arm circles 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength If you do not have rings or bands, you can still watch the videos to…