Mobility & Work-out Rest Day
27April
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.
26April
Mobility Warm-up 1:00 Neck Rolls 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 1:00 of different types of arm circles 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Look at the WOD and work on anything you may need to fine tune. Keep in mind, most…
25April
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. 10:00 EMOTM (Every Minute on the Minute) 1 Clean and Jerk (75% 1 RM) As a warm-up, perform 1 clean and jerk…
24April
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) 100 meter run (50% Effort) 100 meter run (75% Effort) 100 meter run (90% Effort) Skills / Strength…
23April
22April
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…
17January
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%…
5February
31January
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…
30January
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:…