Mobility Warm-up 10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength 5:00 of Shoulder Mashing on…
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Mobility 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. 20 Jumping…
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 Spend plenty of time working the movements for the WOD so you are comfortable with them before you try and do them as fast as you can. Being able…
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) Play around with some cone drills from the Skills / Strength section. Skills / Strength WOD 3 X…
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 on the…
Mobility Warm-up Use the Skills / Strength section as your warm-up. Skills / Strength 10:00 of Jump Rope Practice How to Learn Double Unders WOD 5 X 1:30 Rounds (1:00 Rest) 3 Deadlifts (Men: 275lb / Women: 205lb / Beginner: 95lb) AMRAP of Double-unders Fitness Level Substitution: 2 X Single-unders Equipment Substitution: Tuck Jumps At the start of the…
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 Perform 3 rounds…