Mobility & Work-out Rest Day
10September
wod
Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.
9September
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 Strength Warm-up 5 Back Squats (Just the Bar) 5 Back Squats (40% of your Max) 5 Back Squats (50% of your Max) 3 Back Squats (60% of your Max) 1 Back Squat (80% of your Max) These percentages are based…
8September
Mobility Warm-up 1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Use the skill / strength section today for the rest of the warm-up. Skills / Strength 12 Sets (0:30 Rest) 2 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups This is…
7September
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 REST WOD 3 X 3:00 AMRAPs (4:00 Rest) 30 Push Presses (Men: 45lb…
6September
Mobility & Work-out Rest Day
5September
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 Strength Warm-up 10 Squat Cleans (Just the Bar) 5 Squat Cleans (40% of your 1 Rep Max) 5 Squat Cleans (50% of your 1 Rep Max) 3 Squat Cleans (60% of…
24June
Modules 1-8 are now available! WOD Foundations Course Do not make the mistake most people make! Included with a WOD at Home membership, learn to perform movements correctly and consistently, then, incrementally, increase the intensity. Safety should be your priority. Luckily for you, the most efficient way to move is the way to move the…
4June
The Mobility Plan Mobility is most peoples’ greatest issue. It can affect quality of life now and especially when we are older. It can decrease our potential in the gym and sport. It can make us ticking time-bombs just waiting to go off. In the gym, I have seen people’s front squat max go up,…
15May
Start getting ready for Memorial Day Murph! “Murph” About Michael Murphy June 28th, 2005 A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under…
6May
I’ll keep this short and simple… Upgrading from regular Pandora to Pandora One is absolutely worth it ($36 a year)!!! No commercials and you can skip songs and change stations at will. Try Chiddy Bang Radio for a nice, very random, assortment! -Kyle