As we approach the New Year many look to make resolutions and set goals. My husband recently had a property tour which included meeting with a manager at well-known “globo gym” franchise. This gym currently has about 700 members, but in January he said that membership will jump to 1700. Holy moly. It is no…
Mobility Mobility WOD – Open and Closed Torque Systems and the MWod Lepard Test & Work-out Rest Day
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 Shoulder Presses (Just the Bar) 5 Shoulder Presses (40% of your 1 Rep Max) 5 Shoulder Presses (50% of your 1 Rep Max) These percentages are based off of the maximum amount of weight you…
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 5 Sets (2:00 Rest) 3 Weighted Strict Pull-ups (3 RM) Fitness Level Substitution: Strict Pull-ups or Banded Pull-ups We are looking for sets of 3 pull-ups where you make…
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) Skills / Strength 10 Sets (:30 REST) 1 Dynamic Effort Deadlifts (80% of your 1 RM) Perform 10 sets of 1 dynamic effort deadlift resting only…
Mobility & Work-out Rest Day
There will always be things battling for your time: Family, work, social life, exercise, playing, etc. Prioritizing and defining what is really important for the life you want to live is a must and can keep you on track when circumstances change or get tough. It can take a while for people who are new…
Mobility Part 2 from yesterday… Warm-up 3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles Forward Skills / Strength Skills / Strength Rest Day WOD 15:00 AMRAP 200 meter Kettlebell Carry (Men: 55lb /…
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 5 Front Squats (Just the Bar) 5 Front Squats (40% of your Front Squat Max) 5 Front Squats (50% of your Front Squat Max)…
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 Fitness Level Substitution: Downward Dog Knee Push-ups Strength Warm-up 5 Deadlifts (Just the Bar) 5 Deadlifts (40% of your deadlift Max) 5 Deadlifts (50% of your deadlift Max) 3 Deadlifts (60% of your deadlift Max) If you do…
