Thursday Dec 3rd, 2020

OK guys… we are getting back to our goblet squat progression. Hopefully a lot of you have a good idea of weights and objects to use from the first lockdown!



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

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 twisting squat*


* 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


Quadrupedal warm up WOD. Do each movement for about 40s with 20s rest


1: Crab walk with in the direction of your feet.

A) keep hips as high as possible at all times. (aim for hips above knees)

B) reach backward strongly with the arms


2: Quadrupedal walk with same-side limbs moving forward simultaneously

A) OK to walk on knuckles if that is more comfortable


3: Quadrupedal walk where both arms move simultaneously, then both legs move

Simultaneously (looks like a kangaroo quad walk)

A) Get feet as far in front of hands as possible

B) OK to walk on knuckles if that is more comfortable


4: Straight limbed quadrupedal walk

A) Use regular contralateral-transverse quadrupedal gait

B) Keep elbows and knees straight

C) Walk on open palms. No knuckle walking or straight wrists


5: Quadrupedal gait staying as low to the ground as possible

A) Extend arms straight out in front (shoulder to ear) with chest as close to

Ground as possible


6: Inchworm.

A) Keep legs and arms straight



-3 wall walks

-Warm up Goblet squat to as heavy a weight as you can move well with for 10 reps



A) 3 Rounds E3MOM

-25 goblet squats (or AMRAP 90 seconds)

-20s handstand hold. Scale with handstand walk, wall walk, shoulder tap, pike hold etc

-70s rest


B) 3 Rounds E2MOM

-40s cross body mountain climbers (focus on driving knee to opposite elbow)

-40s min twisting bear

-40s rest



C) 3 sets (90s rounds)

-25s max hollow arch roll

-25s max push ups

-40s rest

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Tuesday Dec 1st, 2020

Today be sure to use your rest  intervals to think about the best performance you can get on your next set. We’ll be working, but the objective is skill practice and exploration at a level that is right for you.

Warm up

-10 cat cow

-40 double leg deficit calf raises

-10 squat

-10 pike squat

-20 scapular pushes


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


-Wrist series


Pushups mixed with 2R Manflow prone scapular mobility


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

-30s 5s descent pushups

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

-30s pseudo planche push ups. Go for range of motion as opposed to reps. Protract strongly at the top

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

-3 prone pull up 3:57

-30s pike push up


Set up for both WODs 1 and 2.  You  may need blocks or chairs and a wall


WOD 1: For 12 minutes, Every two minutes perform 15 to 20s of HSPU work at the maximum virtuosity you can use for that round.


Most people should try wall walks for 15s. Stay hollow. Keep elbows at your side and protract strongly through the plank portion, both on the way up and down. At the top, extend your whole body as much as you can while keeping feet together with quads, glutes and core tight.


If you have trouble with the wall walk, use a pike or elevated pike version of the following.

If you can do wall-facing HSPU negatives, then try a 5-10 second descent.

If you can do wall-facing HSPUs then do those

IF you can do free standing HSPUs or HSPU negatives, then do those.



6 min EMOM

-15-30 Double unders


5 min EMOM

– 5 to 10 s L-sit or L-tuck. Use two chairs or blocks if you need elevation


Wellness 2R

-90s seated pike

-90s straddle stretch

-90s spinal twist each side

-30s static shoulder extension with PVC

-30s shoulder extension pike stretch

-30s static shoulder flexion with PVC

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Sunday Nov 29th, 2020

Today you’ll need a weight you can hold in front of you and thrust overhead.  A backpack full of stuff often works if you don’t have easy things to grab.



-1 min jumprope

-30s prayer stretch

-20 scapular pushes

-10 side to side squat



15s Jumping Jacks

15s Pike squat

15s Mountain Climbers

15s outside inside outside back



-15s alternating deep lunge

-15s lizard lunge

-15s jumping deck squat



Prepare movements and weights for WOD. If you can’t find a stable object to step up on, then do reverse lunges.



WOD= 3 Rounds for Reps

1:00 DB/KB/Object Rows

1:00 Plank Walk-ups

1:00 DB/KB/Object Step-ups

1:00 hollow rock/hold

1:00 DB/KB/Object Thrusters

1:00 rest””





-1 min spinal twist each side

-1 min side lying arm circle each side

-1 min frog stretch”

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Thursday Nov 26th, 2020

I was thinking today we could be thankful for the burpee as well as Turkey, family, food etc.

Today’s Education moment comes from coach Paul Cooley, and a bit of internet searching

The “down up” was the original version of what we now call the burpee.

The original description was something like this

1. Squat down and put both hands on the floor in front of you

2. Pop your feet backward into a plank position

3. Bring your feet back forward.

4. Stand back up.

The burpee was named in the 1930s for US physiologist Royal H. Burpee, who developed the burpee test exercise as part of his Ph.D. thesis as a quick and simple way to assess fitness. At first, Burpee used the exercise as part of the seven main “Tests of Physical Capacity” he created in his thesis. He’d measure an athlete’s standing heart rate, then have them do four burpees, and then test to see how long it took for their heart rate to return to normal. And there in his book the burpee likely would have stayed, except for one historical fluke: the U.S. entered World War II.

As hundreds of thousands of American men joined the armed forces,

military leaders realized they faced a difficult challenge in figuring out exactly how physically fit those men were. Fortunately, Royal H. Burpee had just invented the solution. In late 1941 and 1942, Army experts settled on ten exercises to recruits. One test was, simply, how many burpees a soldier could do in 20 seconds.





-10 cat cow

-wrist series


8:00 Tabata Warm-up

-Forward Arm Circles

-Backward Arm Circles

-Toe Touches (narrow stance)

-Toe Touches (wide stance)


-Trunk Rotations

-Samson Lunges

-Cossack Squats

-Air Squats

-Plank Walk ups


-Forward Hops

-Lateral Hops

-High Knees


-down ups (Burpees without the pushup. Protract shoulders strongly in the plank)



WOD =””Tabata This””

Do a full Tabata set (8 rounds) of each movement before moving on to the next.



-Hollow rocks

-Burpees.  Scale to the original version (down up with no push up or jump phase) if needed.

-Arched body rocks

-Jumping Squats


The Tabata interval is 20s of work followed by 10s of rest,  repeated consecutively for 8 rounds. You will spend 4 minutes at each movement.



-1 min seated pike

-1 min cat stretch

-1 min seated shoulder extension stretch

-1 min curled seiza. Try to keep toes and ankles together while toes are dorsiflexed

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Tuesday Nov 24th, 2020


-10 cat cow

-20 scapular pushes


4 min Tabata jumprope as follows (if you don’t have a jumprope- you can pretend )

-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



-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


Triple plank warmup

Spread hands as far apart from each other as you are able With elbows directly under shoulders and posterior pelvic tilt and toes pointed

-10 reps Protract and retract scapulae as much as possible (scapular pushup). Depress shoulders (away from ears)

-10 reps elevate and depress shoulders as much as possible

-10 reps in and out of posterior pelvic tilt



WOD 1= 2 Rounds

-2 min jumprope

-50 Air Squats

-2 min jog in place (big arm motion. Lift knees, but not high-knees)

-30 alternating lunges


Keep air squats legit. Arms overhead are better if you have the mobility.


Review movements for WOD 2


WOD 2. Core Finisher

6:00 EMOM (3 Sets)

A. 40s Tuck-ups

B. 40s Elbow Jacks*


Follow EMOM immediately by:

2:00 Elbow Plank


* For elbow jacks and elbow plank, aim to keep both elbows and wrists at shoulder width. Push the elbows as far away from your body as possible like you are doing a scapular push



-40 deficit double leg calf raises

-2 min seiza

-40 deficit double leg calf raises

-2 min curled seiza”

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