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 Front Squat Max) 5 Front Squats (50% of your Front Squat Max) 5 Front Squats (60% of your Squat Max) If you do not know…
wod
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 Spend some time working this skill. Focus primarily on footwork as Coach Burgener attributes 90% of missed lifts due to bad footwork! Clean and Jerks WOD 10-9-8-7-6-5-4-3-2-1 Clean and Jerks (Men:…
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) 10 Deadlifts (Just the Bar or PVC pipe) 5 Deadlifts (40% of your 1 Rep Max) 5 Deadlifts (50% of your 1 Rep Max)…
Mobility Warm-up Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative. 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 8 Sets (0:30 Rest) 5 Seated Box Jumps Equipment Substitution: Seated Tuck Jumps…
Mobility Warm-up 30 Seconds Butt Kicks (50% effort) 30 Seconds High Knees (50% effort) 30 Seconds Rest 30 Seconds Butt Kicks (75% effort) 30 Seconds High Knees (75% effort) 30 Seconds Rest 30 Seconds Butt Kicks (100% effort) 30 Seconds High Knees (100% effort) Skills / Strength Skills / Strength Rest Day WOD 3 X 4:00 AMRAPs (2:00 Rest) 200 meter Run 12 Burpees 12 Air Squats AMRAP =…
Mobility Warm-up The Everett Warm-up Part 2 Video 3 Rounds Not for Time 3 Kettlebell Right-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb) 3 Kettlebell Left-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb) 5 Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Russian Kettlebell Swings 7 Kettlebell Sumo-deadlift High-pulls (Men: 55lb / Women:…
Mobility Warm-up Skills / Strength Advanced 5 Sets (3:00 Rest) 1 Squat Snatch (Work up to a 1 Rep Max) Fitness Level Substitution: Power Snatch or Squat/Power Snatch with PVC Pipe or a Broomstick. Perform 5 sets resting 3 minutes between each set with each set consisting of 1 snatch. Work your way up to a 1 rep max…
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 AbMat Sit-ups Equipment Substitution: AbMat Sit-ups using a towel Perform 3 rounds nice and slowly. Do everything as perfectly and methodically as possible. Do the first round in slow motion, the second round at about 50% and the third round…