Mobility Warm-up With longer workouts, you do not need as much warming up, but do not neglect it totally. 2 Rounds for Quality 3 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats Perform these 2 rounds at about 50% speed. Get primed up and be sure all the movements…
wod
Mobility Warm-up 400 meter Run 15 Kettlebell Swings (Men: 35lb / Women: 25lb / Beginner: 15lb) Fitness Level Substitution: Russian Kettlebell Swings 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Perform one round of the WOD at 50% to warm-up, so you are prepared to go all out on the first round. Skills / Strength REST DAY WOD…
Mobility Warm-up Skills / Strength 5 Sets (3:00 Rest) 3 Front Squats (3RM) Perform 5 sets of 3 front squats working your way up to a three rep max (3RM). Take 3 minutes between each set. WOD 7:00 AMRAP (As Many Reps as Possible in 7 minutes) 50 Wallball Shots (Men: 20lb to a 10′ target…
Mobility Warm-up Skills / Strength 15:00 Freestanding handstands practice Spend 15 minutes working on your handstands. Get used to being upside down and try and work your way away from the wall. If you are already a bad ass at handstands, do 5 sets of max hold free standing handstands. Beginner 5 Sets (1:00…
Mobility Warm-up 3 X Karaoke drill down and back 3 X Four Cone Drill (50% Effort) 3 X Four Cone Drill (75% Effort) Skills / Strength 6 Sets (0:45 Rest) Four Cone Drill (100% Effort) Perform the four cone drill six times as fast as you can. Rest around 45 seconds between each one. WOD 10 Rounds for Time* 3 Power Cleans (80%…
Mobility Warm-up 10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Clean and Jerks (Just the bar) EMOTM (Every Minute on the Minute) 10 minutes 1 Clean and Jerk (Men: 135lb / Women: 95lb / Beginner: 35lb) As a warm-up, perform 1 Clean and Jerk…
Mobility Warm-up Use the Skills / Strength section as your warm-up. Skills / Strength 10:00 of Jump Rope Practice Jump Rope Progression – Part 1 Jump Rope Progression – Part 2 Jump Rope Progression – Part 3 WOD 5 X 1:30 Rounds (1:00 Rest) 3 Deadlifts (Men: 275lb / Women: 205lb / Beginner:…
Mobility Warm-up 1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills / Strength Rest Day WOD 21-15-9 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Air Squats Burpees…