You are here: Home / Archives for Mobility

Friday, 03 January 2020

2 January 2020 by 5 Comments

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

“Raising the Bar”

30 Overhead Walking Lunges (35/25)

20 Slammers (12/8)

10 Thrusters (115/73)

20 Wall-Ball Push-ups

30/24 Calories Rowed

 

4 rounds for time

Compare to Friday, 08 March 2019

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Reclined Spinal Twist

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Lifting, Mobility, Monostructural

Tuesday, 31 December 2019

30 December 2019 by 2 Comments

Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

7 Pull-ups

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Endurance:

Complete 1-minute at each station:

Row for calories

Max Push-ups

Bike for calories

Max strict pull-ups

Ski for calories

Rest 1:00

 

5 rounds for total calories + total reps

Compare to Tuesday, 05 November 2019

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Mobility, Monostructural, Skill, Strength/Speed

Monday, 30 December 2019

29 December 2019 by 4 Comments

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday.

*Please sign-up for Wednesday’s WOD for accountability

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

10 Pull-ups

…then…

Ski erg 300m

10 Wall-ball shots

8 Alternating Pistols

6 Handstand push-ups

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

10 Power snatch (45/33)

8 Overhead squats

6 Power snatch ride down (75/53)

4 Squat snatch (95/63)

3 Squat snatch (115/78)

2 Squat snatch (135/93)

1 Squat snatch (155/103)

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 31 December 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

Weight on snatch should be between 60-70% 1RM. Weight on Back squat should be between 50-60% 1RM. No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Mobility:

Couch Stretch

Overhead Distraction

Spine Smash

 

 

Post time and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Lifting, Mobility

Saturday, 28 December 2019

27 December 2019 by 3 Comments

 

Conditioning:

Partner WOD (co-ed if possible)

30 Synchronized dumbbell front squats (35/25)

80′ Synchronized dumbbell overhead lunges

25 Synchronized alternating dumbbell snatches

70′ Synchronized dumbbell overhead lunges

20 Synchronized alternating dumbbell thrusters

20 Synchronized pull-ups

 

…rest 5:00, then team up and…

“Meet in the middle”

With team of MMF or FFM (if possible), perform the following:

100 Kettlebell swings (53/35)

100 Hang power snatch (75/55)

75 Box facing burpee box jump overs (20″)

75 Fat bar front squats (70#)

100 Wall-ball shots (20/14) @ (10/9′)

100 Toes-2-bar

 

For time

 

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Lifting, Mobility, Partner WOD, Skill, Team WOD

Friday, 27 December 2019

26 December 2019 by 5 Comments

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Push press @ (45/33)*

7 @ (75/53)

5 @ (105/73)

3 @ (125/83)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM Thruster.

 

Conditioning:

“Jack”

Complete as many rounds and reps as possible in 20 minutes of:

10 Push press (125/85)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

Post results and experiences to comments

Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Mobility

Tuesday, 24 December 2019

23 December 2019 by 4 Comments

Class schedule for the rest of the week is:

Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

Conditioning:

Partner WOD

“Twas the night”

Perform 3 rounds of:

16 Partner plank push-ups*

14 Bar-facing-burpees

12 Power snatches (115/73)

 

…rest 4:00, then…

4-6-8-10-12 rep rounds of:

Power Cleans (135/93)

Handstand Push-ups

 

…rest 4:00, then…

2 rounds of:

50 Wall-ball shots (20/14) @ (10/9′)

40 Sit-ups

30 Ring dips

20 Front squats (185/123)

10 Devil presses (50/35)

 

For time

All exercises are equal work. Only one person working at a time.

*Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Mobility, Partner WOD, Skill

Monday, 23 December 2019

22 December 2019 by 6 Comments

Class schedule for this week is:

Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Run 200m

Rest 1:00

Run 400m

Rest 2:00

Run 600m

Rest 3:00

Run 600m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For total sprint time

(Sprint time = total time – 9:00 of rest)

 

Specific warm-up:

10 PVC passovers

10 PVC OHS

5 OHS @ (25%)

5 Pull-ups

4 OHS @ (50%)

4 Pull-ups

3 OHS @ (65%)

3 Pull-ups

2 OHS (75%)

 

Strength & Skill:

For quality:

3 Overhead squats (75% 1RM)

5 Strict pull-ups

 

7 rounds

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Filed Under: 16-20 min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Lifting, Mobility, Monostructural, Skill

Saturday, 21 December 2019

20 December 2019 by 9 Comments

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Monday, 24 December 2018

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash

Spine Smash

Overhead Distraction w/ External Rotation

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Holiday WOD, Hybrid, Lifting, Mobility, Monostructural

Wednesday, 18 December 2019

17 December 2019 by 3 Comments

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

Row 500m

15 Clusters (95/63)*

10 Burpees-over-Bar

 

5 rounds for time

*Load should be 40-50% 1-RM thruster

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Lifting, Mobility, Monostructural

Monday, 16 December 2019

15 December 2019 by 2 Comments

 

General warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 Knees-2-Elbows

10 Handstand push-ups

50 Jump rope

 

Specific warm-up:

10 Back squats @ 25%

8 @ 40%

6 @ 55%

 

Strength:

Back Squats

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

(15:00 cap)

Compare to Wednesday, 30 November 2016

 

Mobility:

Lower Body Foam Roll

Anterior Compartment Smash

Spine Smash

 

 

Post results and experiences to comments

Filed Under: 11-15 min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Strength/Speed

Saturday, 14 December 2019

13 December 2019 by 2 Comments

 

Conditioning:

Partner WOD

“Rubber Legs”

Complete as many rounds* and reps as possible in 15 minutes of:

10 Front squats (135/93)

10 Chest-2-bar pull-ups

10 Alternating weighted box step-ups (50/35) @ (20”)

Max calories rowed

 

For scores

*Alternate rounds. While one partner is completing a round, the other partner is rowing for max calories. Partner on the rower can only work while their partner going through the round is actively working. There are two scores to this WOD: total number of reps in the 3 exercises, and total calories rowed.

 

Mobility:

Couch stretch

Side straddle/each side

Spine smash

 

 

Post results and experiences to comments

Filed Under: 11-15 min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Mobility, Monostructural, Partner WOD

Friday, 13 December 2019

12 December 2019 by 1 Comment

 

Endurance:

Every minute on the minute, add 1 calorie until failure of:

Row

…then once failure is reached, rest 2 minutes and perform:

Max sit-ups in 1:00

…rest 1 minute, and then perform:

Every minute on the minute add 2 calories until failure of:

Bike

 

For total calories on each apparatus

 

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, CFE, Couplet/Triplet, EMOM, Gymnastics WOD, Mobility, Monostructural

Wednesday, 11 December 2019

10 December 2019 by 1 Comment

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 Lunges

10 KB swings

Bike 15/12 Calories

10 One-leg Kettlebell Deadlift Crossover (light)

50 Jump rope

 

Conditioning:

“This is a lot”

2-minutes of:

Max Calories Biked

 

…rest 3:00, then…

15 Wall-Ball Shots (20/14) @ (10/9′)

10 Overhead Lunges (20/14)

25 Wall-Ball Shots

10 Overhead Lunges

15 Wall-Ball Shots

10 Overhead Lunges

 

…rest 3:00, then…

2 rounds of:

5 Ground-2-Overhead (135/93)

10 Burpees-Over-Bar

10 Dumbbell Goblet Squats (50/35)

50 Double Unders

 

…rest 3:00, then…

3-minutes of:

Max Calories Rowed

 

For time and total calories

Compare to Friday, 04 January 2019

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

Post time, calories, and experiences to comments

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Mobility, Monostructural, Skill

Tuesday, 10 December 2019

9 December 2019 by Leave a Comment

 

General warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Perform 5 rounds of:

20 Calories ski erg*

20 Calories row*

20 Calories bike*

300m Run

Rest 1:00

 

For time

*Complete each of these 3 in any order, then run, then rest. Repeat that process each round. Change the order of the calories skied, rowed and biked each round if you wish, or keep it the same. Always run at the end of each round. Always rest 1:00 at the end of each round.

 

Flexibility:

Right leg split

Left leg split

Middle split

Pike sit

Butterfly sit

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, CFE, Mobility, Monostructural
« Previous Page
Next Page »