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 Skills / Strength Skills / Strength Rest Day WOD For Time (Run 400 meters every 5:00) 400 meter Run (Beginner: 200 meter Run) 80 Air Squats 70 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups…
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…
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 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. Skills / Strength 10:00 EMOTM (Every Minute on the Minute for 10 minutes) Hang Squat Clean +…
Mobility Warm-up 21-15-9 (Not for Time) Thrusters (Just the bar) Fitness Level Substitution: Push Presses Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Try and perform all sets unbroken, but if not, don’t worry about it as this is not for time. Do 21 thrusters with just the bar and then 21 push-ups, followed by 15 of…
Mobility Warm-up 10 Seconds Butt Kicks (50% effort) 10 Seconds High Knees (50% effort) 10 Seconds Rest 10 Seconds Butt Kicks (75% effort) 10 Seconds High Knees (75% effort) 10 Seconds Rest 10 Seconds Butt Kicks (100% effort) 10 Seconds High Knees (100% effort) Skills / Strength Skills / Strength Rest Day WOD 3:00 AMRAP (3:00 Rest) Max Reps of AbMat Sit-ups Equipment Substitution: AbMat Sit-ups…
