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   20 Seconds Forward Arm Circles 20 Seconds Backward Arm Circles 3 Rounds for Quality 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 Skills / Strength   Tennis Footwork – This will translate to everything, so don’t skip even if you…

Mobility Warm-up   400 meter Jog 3 Rounds for Quality 5 Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb) 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Get your heart rate up with a nice, slow, 400m run.  Then perform 3 rounds of 5 thrusters and 5 pull-ups taking your time and doing each…

Mobility Warm-up   With sprinting today, we want to be sure we are ready to run.  Start with a jog and then progressively add intensity throughout this workout. 400 meter Run (50% Effort) 10 Forward Arm Circles 10 Backward Arm Circles 10 Inch Worms 10 Frankenstein Kicks 20 seconds Butt Kicks 20 Seconds High Knees…

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…

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…

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 Rest)…