Mobility Warm-up Be creative if you do not have a partner. Find something to jump over and crawl under, even if it is imaginary. Skills / Strength This can be done with a barbell, broomstick, or PVC pipe. WOD 8 Rounds for Time 5 Power Snatch (Men: 95lb / Women: 65lb / Beginner: PVC Pile or…
wod
Mobility Warm-up Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) Strength Warm-up 10 Shoulder Presses (Just the Bar)…
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) Skills / Strength 5 Sets (1:30 Rest) 6 Seated Box Jumps Equipment Substitution: Seated Tuck Jumps We are working on…
Mobility See the cool-down section today. 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 Skills / Strength REST DAY WOD Advanced 2 Rounds for Time (3:00 Rest between Rounds) 30 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring…
Mobility Warm-up Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Frog Leaps Fitness Level Substitution: Squat and jump forward landing in another squat without…
Mobility Warm-up Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Frog Leaps Fitness Level Substitution: Squat and jump forward landing in another squat without…
Mobility Warm-up With longer workouts, you need less of a warm-up. Move around a bit, do some dynamic stretching in areas which are tight, and do some mobility work. Be sure you always do some of the movements involved in the workout. Start with lighter weight, do a few reps, and then add weight until…
Mobility See the warm-up section today. Warm-up Skills / Strength REST WOD 5 Rounds for Time 21 Walking Lunges while holding a bumper plate overhead (Men: 45lb / Women: 25lb) Fitness Level Substitution: Walking Lunges while holding your hands overhead 21 Burpees Perform 21 walking lunges while holding a bumper plate overhead and then 21 burpees….