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 8 Sets (0:30 Rest) 3 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups This is a dynamic effort or a speed day. Perform 8 sets of…
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Mobility Warm-up 100 meter Run (50% Effort) 200 meter Run (75% Effort) 400 meter Run (90% Effort) 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Skills / Strength 10 Sets (1:00 Rest) 20 meter Sprint Starts Start in a starting sprint position and accelerate as fast as you can for 20 meters. Rest 1 minute…
Mobility Warm-up 400 meter Run 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats 10 Strict Presses (Just the Bar) 5 Strict Presses (40% of your 1 Rep Max) 5 Strict Presses (50% of your 1 Rep Max) 3 Strict Presses (60% of your 1 Rep Max) These percentages are based off of the maximum amount of weight you could shoulder…
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 Skills / Strength 9 Sets (1:30 Rest) 3 Split Jerks (60% of your 1 Rep Max) We want to work footwork today and not worry about how much weight we have…
Mobility Warm-up 3 X 10 Seconds Hollow Body Hold 2 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 10:00 Kipping Pull-up Practice http://gymnasticswod.com/content/kipping-pull-progression Spend 10 minutes practicing your kipping pull-ups. Act like the bar is lower…
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:)…
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%…