Mobility Warm-up The Coach Burgener Warm-up and Skill Transfer Do with a broom stick, PVC Pipe, or a barbell. Skills / Strength 5 Sets (3:00 Rest) 3 Overhead Squats (Working up to a 3 Rep Max) 5 Sets (3:00 Rest) 3 Split Jerks (Working up to a 3 Rep Max) 5 Sets (3:00 Rest) 5 Push…
wod
Mobility Warm-up 1:00 of Neck Rolls Do each of the following exercises for 15 seconds and move to the next exercise as quickly as possible. Forward Arm Circles Backward Arm Circles Air Squats Cossack Duck Walk High Knees Butt Kicks As you are getting set-up for the WOD, be sure and do at least…
Mobility Warm-up Skills / Strength Advanced 10:00 Butterfly Kipping Progression Work Beginner 10:00 Kipping Pull-up Progression Work WOD 25:00 AMRAP (As Many Reps As Possible in 25 minutes) 30 Back Squats (Men: 75lb / Women: 45lb / Beginner: 15lb) Equipment Substitution: If you do not have a squat rack, you will need to power…
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 Frog Leaps Fitness Level Substitution: Squat and jump forward landing in…
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 3 Sets (2:00 Rest) 10 Right-legged Deadlifts 10 Left-legged Deadlifts Perform 10 with each leg…
Mobility Warm-up 400m Run (50% effort) The Everett Warm-up Part 2 Video Skills / Strength REST WOD For Time 400 meter Run 21 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) Fitness Level Substitution: Push Press 21 Lateral Burpees jumping over your barbell 200 meter Run 15 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) Fitness…
Mobility Warm-up 3 Rounds 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,…