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    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 Skills / Strength   5 Sets (1:00 Rest) 6 Seated Box Jumps Equipment Substitution – Seated Tuck Jumps We want to work on our explosive power which will translate into a…

Mobility Warm-up   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks Use the skill / strength section today for the rest of the warm-up.   Skills / Strength   Advanced 10 minutes of Butterfly Kipping Pull-up practice. Beginner 10 minutes of Kipping Pull-up practice. WOD   10 RFT (Rounds…

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) Skills / Strength   3 Sets (2:00 Rest) 10 Right-legged Single…

Mobility   Focus on the Warm-up and cool-down today. Warm-up Skills / Strength   5 Sets (2:00 Rest) 3 Clean Pulls We want to practice and reinforce jumping and shrugging with straight arms.  As soon as your arms bend to reverse curl the bar, you lose all your power.  We move the bar up by jumping…

Mobility Warm-up   If you haven’t watched the Everett Warm-up video, do it today.  Great stuff to help you get loose and ready to WOD. The Everett Warm-up Video (Part 2) Skills / Strength   8 Sets (0:30 Rest) 3 Clapping Push-ups for max height Fitness Level Substitution: Banded Clapping Push-up OR Knee Clapping Push-up OR Push-ups OR Banded Push-ups…

Mobility 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   Using a kettlebell for these movements will be new to…

Mobility Warm-up   The Everett Warm-up (Part 2) – Video 3 Rounds (1:00 Rest) 4 Left-handed Kettlebell Windmills (15lb) 4 Right-handed Kettlebell Windmills (15lb)   Strength Warm-up (Rest 1:30 Between Each Set) 10 Back Squats (Just the Bar) 5 Back Squats (40% of 1 Rep Max) 5 Back Squats (50% of 1 Rep Max) 3 Back Squats (60% of 1 Rep Max) These percentages are based off of…

Mobility Warm-up   The Coach Burgener Warm-up and Skill Transfer Do with a broom stick, PVC Pipe, or a barbell.   Skills / Strength   5 Sets (3:00 Rest) 3 Overhead Squats (Working up to a 3 Rep Max) 5 Sets (3:00 Rest) 3 Split Jerks (Working up to a 3 Rep Max) 5 Sets (3:00 Rest) 5 Push…