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.

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 Skills / Strength   Using a kettlebell for these movements will be new to…

Mobility Warm-up   The Everett Warm-up (Part 2) – Video 3 Rounds (1:00 Rest) 4 Left-handed Kettlebell Windmills (15lb) 4 Right-handed Kettlebell Windmills (15lb)   Strength Warm-up (Rest 1:30 Between Each Set) 10 Back Squats (Just the Bar) 5 Back Squats (40% of 1 Rep Max) 5 Back Squats (50% of 1 Rep Max) 3 Back Squats (60% of 1 Rep Max) These percentages are based off of…

Mobility Warm-up   The Coach Burgener Warm-up and Skill Transfer Do with a broom stick, PVC Pipe, or a barbell.   Skills / Strength   5 Sets (3:00 Rest) 3 Overhead Squats (Working up to a 3 Rep Max) 5 Sets (3:00 Rest) 3 Split Jerks (Working up to a 3 Rep Max) 5 Sets (3:00 Rest) 5 Push…

Mobility Warm-up   1:00 of Neck Rolls Do each of the following exercises for 15 seconds and move to the next exercise as quickly as possible. Forward Arm Circles Backward Arm Circles Air Squats Cossack Duck Walk High Knees Butt Kicks As you are getting set-up for the WOD, be sure and do at least…

Mobility Warm-up Skills / Strength   Advanced 10:00 Butterfly Kipping Progression Work Beginner 10:00 Kipping Pull-up Progression Work  WOD   25:00 AMRAP (As Many Reps As Possible in 25 minutes) 30 Back Squats (Men: 75lb / Women: 45lb / Beginner: 15lb) Equipment Substitution: If you do not have a squat rack, you will need to power…

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…

Mobility Warm-up   30 Seconds Butt Kicks (50% effort) 30 Seconds High Knees (50% effort) 30 Seconds Rest 30 Seconds Butt Kicks (75% effort) 30 Seconds High Knees (75% effort) 30 Seconds Rest 30 Seconds Butt Kicks (100% effort) 30 Seconds High Knees (100% effort) Skills / Strength   3 Sets (2:00 Rest) 10 Right-legged Deadlifts  10 Left-legged Deadlifts  Perform 10 with each leg…

Mobility Warm-up   400m Run (50% effort) The Everett Warm-up Part 2 Video Skills / Strength   REST WOD   For Time 400 meter Run 21 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) Fitness Level Substitution: Push Press 21 Lateral Burpees jumping over your barbell 200 meter Run 15 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb) 15 Lateral Burpees jumping…