Mobility 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 For Time (Every minute on the minute, perform 3 Burpees) 125 Air Squats 100 AbMat Sit-ups Equipment Substitution: AbMat…
wod
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 400 meter Jog 10 Air Squats 10 Pike Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 5 Push Presses (Just the Bar) 5 Push Presses (40% of your 1 RM) 5 Push Presses (50% of your 1 RM) 3 Push Presses (60% of your 1 RM) 1 Push Presses (80%…
Mobility Warm-up 10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Strength Warm-up 10 Back Squats (just the bar) 5 Back Squats (50% 1 RM) 3 Back Squats (60% 1 RM) 3 Back Squats (70% 1 RM) 3 Back Squats (80% 1 RM) If you do not know your 1 rep max (1 RM), then guess at what…
Mobility Warm-up 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Pike Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell. 20 Jumping Lunges…
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 Spend 10:00 working on improving your kip on Toes-to-bars. Toes-to-bars Fitness Level Substitution: Knees-to-elbow OR Hanging Knee Raises OR Hang on the bar for 1…
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 Skills / Strength 3 Sets for Quality (2:00 Rest) 8 Jump Squats (Max Height) 8 Air Squats facing a wall *get as close to the wall as…
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 Pike Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills / Strength Rest Day WOD 7:00 AMRAP Max Reps of Burpees *For this WOD, if you can, place an object 6″…
Mobility Warm-up Use the skills / strength section for your warm-up today. Skills / Strength Spend 10 minutes working on your jump rope skills. Coach’s Tip: Before spending all your time just messing up on double unders, just work different speeds on single unders. Rope control is what you need for double unders. If you…