Monday Movement WOD

“The science of stretching is weakly developed, and many athletes, like gymnasts who demonstrate great flexibility, receive no formal instruction. Just do it. Generally, you want to stretch in a warm-up to establish safe, effective range of motion for the ensuing activity and stretch during cool down to improve flexibility.“Coach Greg Glassman Level 1 Manual

It’s so easy to skip Monday. Fun weekend, sore from yard work, or “urgent” work responsibilities waiting, etc. My opinion? Monday’s are a great day to MOVE. Scale the workout to a lower level, practice some skills, or grab a whiteboard and write down a structured mobility routine. If you feel great, sure…go hard. But Monday’s are tough…we can all agree. Don’t skip. JUST DO IT.

Complaining is okay IF, and only IF you put offer a solution to the problem. My goal is to provide you with the tools to move better, reduce injuries, and perform better. Below is a guided, Lowerbody mobility routine using only a band. Perfect pre/post workout or follow along before bed.

2 Rounds
Left Hamstring – 0:30
Left Outer Hip – 0:30
Left Figure 4 – 0:30
Left Hip Flexor – 0:30
Right Hamstring – 0:30
Right Outer Hip – 0:30
Right Figure 4 – 0:30
Right Hip Flexor – 0:30

Check out our very own Coach Berretta’s Mobility Company MOBLOKO for more information. Let us know what you want to see, drop a line in the comment section!

5:00 Dynamic Drills
-Start with low impact (Inchworms, Spider Crawl, Walking 4s)
Pick up speed with High Knees, Butt Kickers, Burpee Broad Jumps, ect
-Bean Bag Shuttle Sprints
Forwards then backwards

Back Rack Lunge
25’ x 5- Rack to rack
– climb in weight

WOD (20 minute cap)
JT’s little bro on a boat
Row 3/2x Cals
Ring Dips

Level 2 – 9-6-3 Reps or Banded full reps
Level 1 – 15-12-9
Row 2/1.5x Cals
DB Strict Press (25,15)
Bench Dips
ADV – 21-15-9
Bike 2/1.5 cals

Sub DB strict press for Handstand Push-ups if unable to get inverted. Can be applied to any level.

Coaches Note: In this workout you are using the same muscle groups back-to-back. Expect for things to feel much harder than you are used to. Some reps may be impossible to complete. In that case take a quick break, shake it out and try again and/or have scaling options ready.

Extra Work
Max distance in 15:00 Sandbag Carry 100/70. Carry it anyway you like.

*WOD Credit: Linchpin

Conditioning/Boot Camp 6:30AM and 4:45PM
5 Rounds
1 Minute Row
1 Minutes of Burpees
1 Minute Assault Bike
1 Minute of Double Unders
1 Minute Ski Erg
1 Minute Rest

Pace modalities appropriately. There is no rest or transition time between exercises except for after the last ski erg.
Double Unders/5 for scoring


  • Ryan Gould

    08/14/2018 @ 1:15 am

    Lunge: up to 165

    WOD: 19:48 w/ 25# DB press

    *arms were jelly on the pushups

  • Trevor

    08/14/2018 @ 12:16 am

    Pre Class Deadlift
    6×3 w/ reset between reps. (No bounce) @315


    WOD: 21:21 ADV

  • Sean Flannery

    08/13/2018 @ 1:28 pm

    Strength: 155-235#
    WOD: 15:43 Adv ass bike
    Extra: 1100m w/2 45# sandbags

  • Crowley

    08/13/2018 @ 12:57 pm

    lunge: up to 225
    wod: 18:26 adv

Comments are closed.