Mobility & Work-out Rest Day
wod
Mobility Warm-up This can be performed with a barbell, PVC Pipe, or a broom stick. Skills / Strength 10 X 1:30 Rounds 1 Squat Clean Fitness Level Substitution: Power Clean and then a Front Squat OR Power Clean Perform 1 Squat Cleans each minute and a half for 10 rounds. We are focusing on form…
Mobility Warm-up 1:00 Neck Rolls (1 minute of neck rolls) 10 Arm Circles Forward 10 Arm Circles Backwards 10 Frankenstein Kicks 10 Inch Worms 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Push Presses (Just the bar) 10 Push Presses (Just the bar) 5 Push Presses (Adding some weight getting ready for the strength section) 3 Push Presses (Adding some…
Mobility Warm-up Run 400 meters (Run at 50-75% Effort) 3 Rounds for Quality 4 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 6 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 8 Air Squats Strength Warm-up 10 Back Squats (Just the bar) Fitness Level Substitution: Air Squats 10 Back Squats (Just the bar) Fitness Level Substitution: Air Squats 5 Back Squats (Adding…
Mobility Warm-up 10:00 Jump Rope Practice Equipment Substitution: 800 meter Run (Not for Time) Skills / Strength REST WOD For Time 50 Wallball Shots (Men: 20lb at 10′ target / Women: 14lb at 10′ target / Beginner: 25 reps with 10lb at 9′ target) Fitness Level Substitution: Less weight and then lower target if needed. Equipment Substitution:…
Mobility Warm-up 20 seconds Butt Kicks (50% Effort) 20 seconds High Knees (50% Effort) 20 seconds Butt Kicks (75% Effort) 20 seconds High Knees (75% Effort) 20 seconds Butt Kicks (100% Effort) 20 seconds High Knees (100% Effort) 10 Air Squats 10 Front Squats (Just the Bar) 3 Sets (2:00 Rest) 5 Front Squats (50% of the weight you hope to use in the Strength…
Mobility Warm-up 20 Seconds Forward Arm Circles 20 Seconds Backward Arm Circles 3 Rounds for Quality 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 Skills / Strength Tennis Footwork – This will translate to everything, so don’t skip even if you don’t like…
Mobility Warm-up 400 meter Jog 3 Rounds for Quality 5 Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb) 5 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Get your heart rate up with a nice, slow, 400m run. Then perform 3 rounds of 5 thrusters and 5 pull-ups taking your time and doing each exercise…