wod

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   12 Sets (0:30 Rest) 3 From the bottom of the Air Squat, Tuck Jumps for…

Mobility Warm-up   400m Run (50% effort) The Everett Warm-up Part 2 Video Skills / Strength   10 Sets (1:00 Rest) 10 meter Flying Sprint Starts Perform 10 sets of 10 meter flying sprint starts resting 1 minute between sprints.  For a flying sprint start, start a sprint as fast as you can.  Try and…

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   10 Sets (0:10 Rest) Four Cone Drill Set-up four cones and do the four cone drill ten times, as…

Mobility & Work-out Rest Day

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…

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…

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…

Mobility & Work-out Rest Day

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…