Mobility & Work-out Rest Day
14April
wod
Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.
13April
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…
12April
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…
11April
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…
10April
9April
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…
8April
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″…
7April
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…
6April
5April
Mobility http://www.mobilitywod.com/2011/12/episode-352-dealing-with-old-junky-tissue.html Warm-up 10 Air Squats 1:00 Neck Rolls 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 1:00 of different types of arm circles 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Air Squats Skills / Strength 5 Sets (3:00 Rest) 10 Back Squats (10 RM) *If you do not have a…