Mobility Warm-up (After Skills / Strength Section Today) 3 Rounds for Quality 5 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 15 Air Squats Skills / Strength 10:00 Practice Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows WOD 5 Rounds 1:00 Max Reps of Butterfly Pull-ups Fitness Level…
Mobility Warm-up 10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 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) Skills / Strength Skills / Strength Rest Day WOD Today you can do as a team of 3,…
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 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength 10 Sets (1:00 Rest) Four Cone Drill (100% Effort) WOD 5 Rounds for Time 3 Turkish Get-ups – Right Arm…
Mobility Warm-up 3 Rounds for Quality 3 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Skills / Strength 5 Sets (1:30 Rest) 10 Hollow Rocks Perform 5 sets as perfectly as you can. Coach’s Tip: If you cannot squeeze your butt cheeks together,…
Mobility Warm-up 10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength 10:00 – 20:00…
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. 20 Jumping…
Hello WOD at Homers! We are thrilled to announce that IN ADDITION to your WOD at Home membership our WOD at Home MOM Pregnancy WODs are available to support you through your 9 months of pregnancy providing: 280 work-outs, organized by trimester, week, and day to match your specific point in your pregnancy, Daily Movement and Mobility to prepare…
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. 20 Jumping…
