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…
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 Downward Dog 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)…
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…
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 Downward Dog 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….
Mobility http://www.mobilitywod.com/2013/03/tmjd-jaw-mechanics-and-head-aches.html & Work-out Rest Day
Mobility http://www.mobilitywod.com/2011/04/episode-228-pnf-the-prime-movers-of-your-hip.html 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 (2:00 Rest) 8 Jump Squats (Max Height) 8 Air Squats facing a wall *get as close to the wall…
Mobility http://www.mobilitywod.com/2011/01/episode-157-movement-prep.html 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 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…
Mobility http://www.mobilitywod.com/2011/12/episode-349-what-if-we-just-used-a-joint-stabilityfunction-approach.html Warm-up Use the skills / strength section for your warm-up today. Skills / Strength Spend 10 minutes working on your jump rope skills. There are some great jump rope videos from Rage Fitness here (http://www.ragefitness.com/) Coach’s Tip: Before spending all your time just messing up on double unders, just work different…
Mobility http://www.mobilitywod.com/2013/03/tmjd-jaw-mechanics-and-head-aches.html & Work-out Rest Day