Sun 2/23

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Sat 3/1

Fri 2/28

Warm-Up 1

10 Barbell Shoulder Presses
10 High Step-Ups, non-dominant leg
10 High Step-Ups, dominant leg

3 rounds as fast as good form will allow
Choose a weight for your Shoulder Presses that is challenging at rep 10.
Choose a box height that allows you to begin each rep with your thigh at least parallel to the floor, taller if you are feeling beastly.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
External Rotators
Adductors

Thu 2/27

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Wed 2/26

Warm-Up 1

50 Double-Unders or max Double-Unders in 5 minutes if less than 50.
2 rounds if you finish 100 in less than 4 minutes.

If you are still learning Double-Unders, spend 5 solid minutes on Double-Under practice and count your total completed, even if it means you never get a single one.  There is no single-jump substitution for Double-Unders today unless you are injured.  Take breaks where necessary.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
Calves Lacrosse Ball
Anterior Tibialis

Tue 2/25

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Mon 2/24

Warm-Up 3

Find your five rep max with deadlifts

6 Rows
6 Barbell Push Presses
Max rounds in 4 minutes

Your Push Press weight should be approximately 60% of your Shoulder Press 1RM.  If you don’t know your Shoulder Press 1RM, choose a weight that is not excessively heavy in your first set of 6 reps.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
Lats
Triceps

Sat 2/15

47 burpees

Fri 2/14

46 burpees

Warm-Up 2

3 Supermans
 5Flutter Kicks each leg
5 rounds as fast as good form will allow

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
External Rotators

Thu 2/13

45 burpees

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Wed 2/12

44 burpees

Warm-Up 1

5 Squats
Run 50 meters
 3 Burpess
Run 50 meters
 3 Burpees
Run 50 Meters
 5 Squats.

As fast as good form will allow. 

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
IT Band

Tue 2/11

43 burpees

Brisk five-minute warmup walk, then:

• Jog 1 mile (or 10 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1 mile (or 10 minute

Do your MWOD http://www.mobilitywod.com/episodes/page/6/ s)

Mon 2/10

42 burpees

Watch the video on Deadlift

Start with just the bar and keep adding weight until you reach your 10 rep limit.  Post the weight to comments.

Warm-Up 1

Max incline Pull-Ups in 30 seconds
Rest 1 minute
Max Sit-Ups in 30 seconds
Rest 1 minute
Max Kettlebell Swings in 30 seconds
Rest 1 minute

2 Rounds

Choose a moderate weight kettlebell or dumbbell for your swings since you will be performing a lot of reps.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
Lats

Sun 2/9

41 burpees

Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 3/4 mile (or 8 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Sat 2/8

40 burpees

Fri 2/7

39 burpees

Thu 2/6

38 burpees
 
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Do your MWOD http://www.mobilitywod.com/episodes/page/6/  

Wed 2/5

38 burpees

Tue 2/4

37 burpees
 
Brisk five-minute warmup walk, then:

• Jog 1 mile (or 10 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1 mile (or 10 minutes 

Do your mobility WOD http://www.mobilitywod.com/episodes/page/6/

Mon 2/3

36 burpees

Sun 2/2

35 burpees

Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 3/4 mile (or 8 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Do your mobility WOD  http://www.mobilitywod.com/episodes/page/6/