Tuesday Jul 28th, 2020




3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St


The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.



5R (scale to 4 if people are dying)

On a 3 minute timer,

Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds max distance uphill sprint


Cool down jog back to gym




-20 double leg deficit calf raises

-5 single leg deficit calf raises each side

-10 squat

-10 side to side squat

-10 pike squat

-2 min standing pike


Share this workout!

Sunday Jul 26th, 2020


-400m no run

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




-4 outside inside outside back each side

-10 KB swings. Increase weight each round

-5 10 second descent push up negatives. Keep elbows in.

-2 inchworms



-Tabata burpee

-Tabata hollow rock

-Tabata kettlebell/dumbbell swing

-Tabata burpee


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.


Share this workout!

Thursday Jul 23rd, 2020

Pistol development 7

Here we go again. Please remember to include some of this in  your daily limbering and movement snacks. We are working here to keep or improve the gains we made during lockdown. For those participating in this series over the last two months, hopefully some of this will feel like recovery/mobilization. For newer participatns, remember to stay within a range of motion where you have stability.if you have questions or difficulties and you have done more than 4 sessions of the pistol development, then talk to your coach and we’ll look at where to focus.



-30 deficit calf raises

-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*

-10 jumping deck squat or single leg deck 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



3 Rounds Single Leg Squat development (24 min EMOM):

Reverse Lunge to Pistol Progression

Start at step 1 and go through the sequence with 10 reps per step according to your ability.

Aim for 1 step (10 reps) each minute .  If after testing each movememt you fing that there are some you cannot do, then repeat the highest step you can complete to finish out that round, them see if you can match or exceed your level in the next round


1. Reverse Lunge

2. Reverse Lunge with Plantar Flexion *

5. Hawaiian squat **

3. Speed Skater Squat (Reverse Lunge with back foot off the ground)

4. Pistol with back foot behind front heel (both feet touch the ground)

6. Pistol with back foot on front leg (calf or back of the knee)

7. Bottom up Pistol.  ***

8. Pistol



2 Rounds

-90s couch stretch each side

-90s curled seiza   https://youtu.be/OYDqUEB7kO0?t=29

-90 kneeling achilles stretch each side

-90s half hurdler stretch each side


* Rest the top of your back foot on the ground

If needed, scale steps 6 and 7 using a counterweight or holding onto an anchor for balance. If needed, you can use an object to “sit on” at a height that is appropriate for your range of motion.


**  https://www.youtube.com/watch?v=2Ex2OV9DyoQ

Scale https://www.youtube.com/watch?v=pHtNBTuOn4Q


*** start in the bottom of the squat with both feet on the ground. Stick one leg out in front of you and stand up using the other leg


Share this workout!

Tuesday Jul 21st, 2020

Note, if double KB swings present logistical challenges, use single KBs but get HEAVY..

If clients can’t quite get heavy enough that 5 reps takes a lot of focus, then increase reps to 8 or 10



-200m no run

-400m jog . Easy pace, focus on mechanics, spread your feet out, stay “springy”

-wrist series

-10 squat

-10 side to side squat

-10 pike squat


Review KB swing if needed. Form will be important to day.

Then 4R

-6 outside inside outside back

-3 inchworms with pushup

-7 Double KB swings increase weight each round

-5 single leg deadlifts each leg. increase weight each round

-6 alternating deep lunges.


Then get up to working weight for WOD


WOD: Complete as many rounds as possible in 30 minutes of:

-30m walking lunge

-3 rounds of circuit


1 round of circuit is

-5 Heavy double KB Russian swings.

-10 push-ups,

-8 single leg deadlifts each leg


The goal for today is to make the Double KB swings heavy but safe.  Don’t go so heavy that your form breaks.  Lunges, Push ups and deadlifts don’t need to be fast.  Just try to keep moving with good form.

For lunges, load your hips, not your knees. Keep your torso as upright as you can, and slow down the lunge if you need to.

Keep elbows in, and shoulders away from ears for the pushups. If clients are having a lot of trouble, encourage them to push from the thumb side of the palm, as this cue can often promote good form without needing the turn the palms out.


Share this workout!

Sunday Jul 19th, 2020

Today we are working on conditioning, posture and grip. While trying to maintain some lower leg adaptation from our recent sprinting. We are Looking for neurological coordination adaptation by having you locomote both loaded and unloaded. transitions are important for the adaptation . So try to  move smoothly between one movement and the next (fast transitions).


For the farmer carries, try to keep the handle of your object in the center of your palm as opposed to in your fingers. You can use a hook grip if you want. Keeping in the center of your palm will help prep us for when we get back to pull ups, barbells and rings, and help those of you who need to develop a false grip.



3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St


The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.


Then 3 R

-4 outside-inside-outside back each direction

-5 standing weighted oblique side bend each side*

Increase weight each round



* go directly to the side of your body. Not in front of back of the hip bone. Go as deep as you can on one side before standing straight again.


Practice farmer carry. Emphasize shoulders down and back. Stabilize with your shoulder muscles in your back, and try not to overload your front deltoids and pectoral muscles.


WOD = 4 rounds for time of:


400-m run

200-m farmers carry


Top end recommended weights in each hand as follows: but go lighter if you have to stop more than 5 times in your farmer carry.

F 35-lb.

M 50-lb.


Cool down/wellness:

-Travel 300m

-accumulate 60 double leg deficit calf raises. Take your time to get full range of motion. Work both the top and bottom extremes of the calf raise. If you become too fatigued for full range, then take a break and pick up where you left off.


Share this workout!