Mobility Warm-up If you don’t have a partner, get creative with the “Junk Yard Dog” warm-up. Skills / Strength 5 Sets (3:00 Rest) 3 Hang Squat Cleans (3 RM) Fitness Level Substitution: Hang Power Cleans Rest 3 minutes between each of the 5 sets. Each set, perform 3 hang squat cleans working your way up…
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Mobility Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Strength Warm-up 10 Split Jerks (Just the Bar) 5 Split Jerks (40% of your 1 Rep Max) 5 Split Jerks (50% of your 1 Rep Max) 3 Split Jerks (60% of your 1 Rep Max) These percentages are based off…
Your work-out program should not be random! Sometimes people get confused and criticize WODs for being random or get confused thinking a random WOD generator is fine to use for a work-out program. Our goal at WODatHome.com is General Physical Preparedness (GPP) and this does not come about by randomly selecting work-outs. Let’s be…
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) For each of the lifts in the WOD, warm-up with: 10 (just the bar) 5 (50% of your hopeful max today) 3 (60% of your…
Mobility Warm-up Skills / Strength Skills / Strength Rest Day WOD 5:00 AMRAP (As Many Reps As Possible in 5 minutes) Burpees ———————- 2:00 Rest ——————— 3:00 AMRAP (As Many Reps As Possible in 3 minutes) 6 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 6 Air Squats ———————- 2:00 Rest ——————— 1:00 AMRAP (As Many Reps As…
Mobility Warm-up 3 X Karaoke drill down and back 3 X Four Cone Drill (50% Effort) 3 X Four Cone Drill (75% Effort) Skills / Strength 6 Sets (0:45 Rest) Four Cone Drill (100% Effort) Perform the four cone drill six times as fast as you can. Rest around 45 seconds between each one. WOD 10 Rounds for Time*…
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….
Mobility Warm-up 400m Jog (Skip if too cold;) 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 5-3-1-1-1 (3:00 Rest) Hang Squat Cleans (1 RM) Fitness Level Substitution: Hang Power Cleans Perform 5…