Monday May 25th, 2020

If you can get to a track today it will be great

Warmup

-10 calf raises, feet forward, heels and toes touching

-10 calf raises, heels touching, toes as far apart as possible

-10 calf raises, toes touching, heels as far apart as possible

-Run 3 min.  if you can’t run, mix jogging in place and jumprope switching every minute

-10 squat

-10 side to side squat

-5 single leg deadlift each side

-10 pike squat

 

WOD;

200 – 400 – 600 – 800 – 1200 – 800 – 600 – 400 – 200m Run

Rest 1:00 after each effort.

Strive to be consistent and shoot for your 1-mile PR pace throughout.

 

If your 1-mile PR is above 9:00, perform the following intervals:

200 – 400 – 600 – 800 – 600 – 400 – 200m Run

Rest 1:00 after each effort.

Strive to be consistent and shoot for your 1-mile PR pace throughout.

 

If you can’t measure distance, try time intervals as follows:

1:00 – 2:00 – 3:00 – 4:00 – 6:00 – 4:00 – 3:00 – 2:00 – 1:00. Remember to maintain the 1:00 rest between each effort.

 

And if you have access to a rower or a bike and you want to mix it up, give this one a shot! Use the same distances on a rower. On a bike, use the time interval option.

 

If  you can’t run or use a machine then treat each interval as an EMOM of

-high knees

-jumping jacks

-jumprope

-down ups (think burpee without the pushup or jump)

 

So for one minute, you’ll only do high knees

For 2 min, do 1 min high knees, followed by 1 min jumping jacks

For 6 min, go through all for movements and restart with high knees and jumping jacks for the 5th and 6th minute respectively

 

Maintaining your 1-mile PR pace today is absolutely an aggressive goal. If in decent shape, you might get this on the 200, 400, and 600m sets; most of us will fall short on the 800s and 1200. If that happens, what a great opportunity to train not only your engine, but your mind! Regardless of your pace, don’t get discouraged or frustrated. Stay present, focus on the interval you’re on, and soon you’ll be finishing strong on your final 200 meters!

 

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Sunday May 24th, 2020

Continuing our goblet squat series! Remember to be meticulous about mechanics. We recommend doing the warmup and (if you like) this WOD barefoot and being mindful of raising your arches, gripping with your toes, driving from the heel and keeping the whole foot on the floor!  Remember to keep track of your weights for this progression the same way we would if you were coming into the gym.

Be stable on the lunges.

Warmup

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM

-10 bottom-up pistols

 

If you cannot perform or scale any step in the warm up, do the last movement you could perform well.

 

* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase

 

WOD = 4 sets

-30 goblet squats

-30 walking lunges. Suggest 10 forward, 10 back, 10 forward for advanced athletes

-2 min rest between sets

make sure you stand up all the way during your lunges. drive off the front heel and don’t have any wobble in the knee.

 

Wellness

-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side

 

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Friday May 22nd, 2020

Warmup

-10 cat cow

-wrist series

 

2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE

-30s prone Y (thumbs up) 1:19

-30s prone T (palms down) 2:12

-30s prone W (palms up) 3:08

-3 prone pull up 3:57

 

-20 jumping jacks

4 min Tabata jumprope as follows

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders

 

-6 inchworms with extra push up

-5 x 6s descent pushup negatives

 

Then:

perform a 30-second double-under test run. If you do 30+ reps in 30s, do the 5:00 AMRAP as written (50 DU each round). If not, choose a number of reps that you expect to take :30 – 1:00 to complete (10-30 double-unders). You can also perform 50 no -rope double unders (spin  your wrists twice per jump) or 100 single skips as a substitution

 

Then:

Warm up weights for the version of Devils press you will do

 

WOD: On a Running Clock

0:00-5:00

5:00 AMRAP

-50 Double-unders

-10 Devil’s Press

 

5:00-8:00

-Rest 3:00

 

8:00-13:00

Repeat:

5:00 AMRAP

-50 Double-unders

-10 Devil’s Press

 

13:00-18:00

-Rest 5:00

 

18:00-30:00

12:00 EMOM

A. 10 Right leg DB/KB Bulgarian Split Squats @ 2011

B. :30 Hollow rock/hold

C. 10 Left leg DB/KB Bulgarian Split Squats @ 2011

D. :30 arched body hold

 

 

Devils press double arm https://www.youtube.com/watch?v=zlqEtAUds-I

Devils press single arm https://www.youtube.com/watch?v=l6_aD2IWEEA

The Devil’s press is a movement that combines a burpee with a dumbbell or kettlebell ground to overhead or swing. Depending on the weights you have available, you can either do alternating single arm devil’s presses, or you can use two dumbbells for each rep. If using a kettlebell, do your burpee with hands on the ground (for safety) and then grab your KB and perform a single arm snatch or swing to complete the rep.

 

For the split squats during your EMOM today, the “”2011″” tempo calls for a :02 descent, no pause at the bottom, a :01 stand, and a :01 pause at the top of each rep

 

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Thursday May 21st, 2020

Goblet squat 4

 

Continuing our goblet squat series! Remember to be meticulous about mechanics. We recommend doing the warmup and (if you like) this WOD barefoot and being mindful of raising your arches, gripping with your toes, driving from the heel and keeping the whole foot on the floor!  Remember to keep track of your weights for this progression the same way we would if you were coming into the gym

 

 

 

Warmup

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM

-10 bottom-up pistols

 

If you cannot perform or scale any step in the warm up, do the last movement you could perform well.

 

* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase

 

WOD = 6 sets

-30 goblet squats

-20 airsquats

-2 min rest between sets

*same weight as last week

 

Wellness

-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side

 

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Wednesday May 20th, 2020

Warmup

-wrist series. Use wall if advanced

-90s jogging in place

-2 min systems check 1

 

5 Rounds 20s work: 40s rest

– prone lift off with stick  https://www.youtube.com/watch?v=CdFRtpV7Xoo    https://www.youtube.com/watch?v=e7vDig7m1lw

https://youtu.be/ab1B2jK-csI?t=63     https://www.youtube.com/watch?v=pc7q7tUNqQs

 

 

Then (test this before starting)

-3 min assisted pec major supine stretch. Use foam roller, or bench or roll up a carpet.  If you need light weights go ahead, but nothing more than 0.5 lbs.  Aim for a passive hang with palms up and arms straight out to sides. Be patient and don’t break the stretch before time. If you are comfortable after 90s you can move arms through range of motion as shown in video at

11:48-12:45 at https://youtu.be/LVN5ZmjSvwE?t=709

 

Then Take a few minutes to test options for the following before starting your sets

-3 X 15 rotator cuff wall slides.

Stay hollow and keep shoulders away from ears. Try to externally rotate. Keep elbows at shoulder width and try to spread palms laterally away from body

If this is easy, use a band, use it like this https://www.youtube.com/watch?v=hUO4MGIVAyc

If  you have a small foam roller use like this https://youtu.be/kueW4mpXiss?t=210

You can combine band and foam roller like this https://youtu.be/kueW4mpXiss?t=284

If nothing then use like this https://www.youtube.com/watch?v=LvW1tOPwTBM

 

 

WOD 1

-7 minutes of hanging.

Stay relaxed. Aim for a slight hollow if you can. But it is more important to stretch out than create too much tension. So don’t worry about the hollow if it presents difficulties for you. Aim for flexed wrists if you can

 

 

2 Rounds

-1 min seated twist each side https://youtu.be/sOYuheh0rbU?t=1653

Go cross-legged. Make sure you get all combos, for example L and R leg on top for each side you twist to

 

You can use your twists strategically as breaks from hanging. You will have up to 4 breaks.

 

WOD 2:

-10 r side to side squat

-2 min standing pancake

-10 r side to side squat

-90s vertical frog each side

-90s piriformis each side

-2 min diamond frog

-30s rock hugging knees to chest

-90s frog

-30s rock hugging knees to chest

-90s frog rock

-90s pancake shoulder each side

-10r seated good morning

 

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