Mobility Warm-up 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 Presses (60% of your Push Press Max) 1 Push Presses (80% of your Push Press Max) If you do not know your push press max, then guess for the warm-up. You should find it today:)…
wod
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 Kettlebell Sumo-deadlift High-pulls (Very Light) 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% and…
Mobility Warm-up 3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Skills / Strength Skills/Strength Rest Day WOD “Tabata Something Else” 8 Rounds (0:10 Rest) 0:20 Max Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 8 Rounds (0:10 Rest) 0:20 Max Push-ups Fitness Level Substitution: Banded Push-ups or…
Mobility 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 Strength Warm-up 5 Front Squats (Just the Bar) 5 Front Squats (40% of your Push Press Max) 5 Front Squats (50% of your Push Press Max) 3 Front Squats (60% of your Push Press Max) 1 Front Squats (80% of your…
Mobility Warm-up Perform the Warm-up today after the Skills / Strength section. 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Push Presses (Just the Bar) 5 Push Presses (Working your way up to the weight you will use for the WOD) 5 Push Presses (Working your way up to the weight you will use for the WOD) 3 Push Presses (Using the weight…
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 (Just the barbell or PVC Pipe or Broomstick) 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…
Mobility 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 Skills / Strength 12 Sets (0:30 Rest) 2 Deadlifts (75% of your 1 Rep Max) Today is meant to develop and train your explosive power. Perform 8 sets resting 30 seconds between sets with…
Mobility Warm-up 400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength Skills / Strength Rest Day WOD 14:00 AMRAP (As Many Reps As Possible in 14 Minutes) 100 meter Kettlebell Waiter Run/Walk (Men: 55lb / Women: 35lb: Beginner 15lb) *Run or Walk and switch arms as many times as needed. 10 Push-ups Fitness Level…