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…
wod
When I added my second child to our family I was faced with a big challenge: Two totally opposite sleep/wake schedules, leaving me thinking, how in the world do I get a work-out in? I kept thinking things would get easier as the baby fell into more of a sleep schedule, but he has proved…
Mobility Warm-up 10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 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 Work on any of the million movements below that may need work before…
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 Skills / Strength Skills / Strength Rest Day WOD 12:00 AMRAP (As Many Reps/Rounds As Possible in 12 Minutes) 10 Air Squats 10 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Jump Squats…
One of the biggest challenges for parents trying to work-out from home is what to do with your young kid(s) while you’re working out. It is always a juggling act getting everyone (yourself included) situated and ready for a work-out, but there are some things that you can do to keep your little one safely…
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) 10 Seconds High Knees (100% effort) Use the skills / strength portion to continue your warm-up before the WOD. Skills / Strength Practice kipping toes-to-bars and becoming…
Mobility Warm-up 3 Rounds (Not for Time) 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Sumo-deadlift High-pulls (Very light kettlebell) 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, the second round at about 50%…
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 Skills / Strength Spend some time working on your butterfly kip. The best way to learn is to act like the bar is lower than it is. This will allow you to…