Mobility & Work-out Rest Day
wod
Mobility Warm-up 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 Skills / Strength Look at the WOD and work on anything you may need to fine tune. Keep in…
Mobility Warm-up 10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. 10:00 EMOTM (Every Minute on the Minute) 1 Clean and Jerk (75% 1 RM) As a warm-up, perform 1 clean and…
Mobility Warm-up 10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 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) 100 meter run (50% Effort) 100 meter run (75% Effort) 100 meter run (90% Effort) Skills /…
Mobility Warm-up 3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Skills / Strength Skills / Strength Rest Day WOD For Time (Run 400 meters every 5:00) 400 meter Run (Beginner: 200 meter Run) 80 Air Squats 70 Push-ups Fitness…
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 Warm-up 400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength 5 X 2:00 Rounds 3 Kettlebell Cleans with each arm 3 Kettlebell Snatches with each arm Spend 10:00 playing around with familiarizing yourself with kettlebell cleans and snatches. Work your way up to a comfortable, but challenging weight as you hone these…
Mobility Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 30 Air Squats broken up into as many sets as you want Skills / Strength 8 Sets (:30 Rest) 5 Jump Squats (Jump as high as you can on every rep) We want to work on our explosive…