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. Skills / Strength Skills / Strength Rest Day WOD 3 X 5:00 AMRAP (2:00 REST) 5…
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 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 10 Deadlifts (Just the Bar) 10 Air Squats 10 Deadlifts (Just the Bar) Skills / Strength 3 Sets (3:00 Rest) 12 Deadlifts (12 RM) Perform 3 sets resting…
Mobility Mobility WOD – Open and Closed Torque Systems and the MWod Lepard Test & Work-out Rest Day
Mobility Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Strength Warm-up 10 Shoulder Presses (Just the Bar) 5 Shoulder Presses (40% of your 1 Rep Max) 5 Shoulder Presses (50% of your 1 Rep Max) These percentages are based off of the maximum amount of weight you…
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 5 Sets (2:00 Rest) 3 Weighted Strict Pull-ups (3 RM) Fitness Level Substitution: Strict Pull-ups or Banded Pull-ups We are looking for sets of 3 pull-ups where you make…
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 8 Sets (:30 REST) 3 Dynamic Effort Deadlifts (75% of your 1 RM) Perform 8 sets of 3 dynamic…
There is an overwhelming problem in America, and the gym;), of fixing the symptoms of an issue and not addressing the actual issue. It is like if every time it rains your floor gets wet, so you mop it up each time instead of fixing the roof. Eventually the roof is going to cave-in and…
Mobility & Work-out Rest Day
Mobility Part 2 from yesterday… 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 15:00 AMRAP 200 meter Kettlebell Carry (Men: 55lb /…
