Mobility http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html 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 Back to the basics – Air Squat WOD 3 Rounds for Time (40:00 Cap) *Note, each round has 3 separate runs…
wod
Mobility http://www.mobilitywod.com/2011/01/episode-139365-posterior-chain-sliding.html & Work-out Rest Day
Mobility http://www.mobilitywod.com/2011/01/episode-141-professional-ballet.html Warm-up 400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength 8 Sets (0:30 Rest) 3 Deficit Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups *For a “deficit” push-up, place your hand on bumper plates. Make sure your chest still touches the ground at the bottom of each rep. Perform 8…
Mobility http://www.mobilitywod.com/2011/09/episode-314-even-the-best-need-the-obvious-and-hooge-super-friends.html 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) Skills / Strength Skills / Strength Rest Day WOD 14:00 AMRAP (As Many Rounds/Reps As Possible in…
Mobility http://www.mobilitywod.com/2011/12/episode-351-one-joint-rule.html Warm-up 400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Spend some time practicing your Butterfly Pull-ups and your Kipping Pull-ups https://www.youtube.com/watch?v=4ZJMblG5apg&t=182s-progression Coach’s Tip: Hands get in real danger of tearing…
Mobility http://www.mobilitywod.com/2013/03/the-hypermobile-amongst-us-spine-edition.html & Work-out Rest Day
Mobility http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.html Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Strength Warm-up 10 Strict Presses (Just the Bar) 5 Strict Presses (40% of your 1 Rep Max) 5 Strict Presses (50% of your 1 Rep Max) 5 Strict Presses (60% of your 1 Rep Max) These percentages are based off of…
Mobility http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.html Warm-up 10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Skills / Strength Do this section AFTER THE WOD today. 3 Sets (3:00 Rest) 5 Back Squats (5 RM) *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push…
Mobility http://www.mobilitywod.com/2011/03/episode-195-lets-change-the-way-we-think-about-the-shoulder-eh.html Warm-up 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell….
If you are serious about learning the necessary proper technique to continue to get stronger, faster, and, ultimately, fitter, then these books are required reading! These are the few books out of the many I have come across that stand out in my mind as having the biggest positive influence on my training while working out…