Friday Jan 1st, 2021

Warmup

-2 min jog in place

-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

 

WOD:

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

 

Wellness

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”

Organizer: PDXstrength Programming
Share this workout!

Tuesday Dec 29th, 2020

Warmup

-1 min jog in place

-wrist series

-20 scapular pushes

-20 jumping jacks

-10 down ups (the original burpee)

 

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

-10 arm circles forward

-10 pushups

-10 arm circles backward

– 6 pike pushups.  Try to keep forearms vertical

 

Warm up handstand and jumprope variation

 

WOD: 5 R

In 2 minutes perform

-20s handstand work *

-20 hollow rocks

-20 arched body rocks

-max jumprope** until the 2 min mark

-rest 2 min

 

Coaches keep everyone on the clock and let folks know when the 20s of handstand work is up!

 

* Scaling: We’ll only use versions that enforce proper position: Free standing handstand > wall walks > wall facing handstand hold > pike handstand pushups > Pike handstand hold

 

** if you can do more than 15 consecutive double unders when fresh, go for double unders, Otherwise use a version where you can jumprope with as few technical interruptions as possible

 

Wellness

3 R

-1 min elevated cat stretch

-1 min straddle stretch

-5 dislocate pass throughs

-5 inlocate pass throughs”

Share this workout!

Sunday Dec 27th, 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.

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.

 

To scale the 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.

 

If You don’t have anything to hang your full bodyweight on, then used your sheed or sturdy door post for pike lean variations that are safe for your setup https://youtu.be/_boJ8BnZZa8?t=5 https://www.youtube.com/watch?v=uvnjoFsDEuw.

 

If you don’t have a set up for the pike lean, then do two rounds of 90s capsule stretch on each side.

 

 

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

Share this workout!

Tuesday Dec 22nd, 2020

Warmup

-1 min jog in place

-wrist series

-20 scapular pushes

-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

-10 arm circles forward

-10 pushups

-10 arm circles backward

– 6 pike pushups.  Try to keep forearms vertical

 

Warm up handstand and jumprope variation

 

WOD: 5 R

In 2 minutes perform

-20s handstand work *

-20 hollow rocks

-20 arched body rocks

-max jumprope** until the 2 min mark

-rest 2 min

 

 

* Scaling: We’ll only use versions that enforce proper position: Free standing handstand > wall walks > wall facing handstand hold > pike handstand pushups > Pike handstand hold

 

** if you can do more than 15 consecutive double unders when fresh, go for double unders, Otherwise use a version where you can jumprope with as few technical interruptions as possible

 

Wellness

3 R

-1 min elevated cat stretch

-1 min straddle stretch”

Share this workout!

Monday Dec 21st, 2020

Squat, burpee, pull up
Warmup
-2 min jog in place
-20 scapular pushes

3R
-10 five second descent air squats
-4 inchworm to cobra *
-3 hip rotations each direction
-5 push ups

3 Rounds

WOD 1
4R
4 min AMRAP
-20 side to side squat
-10 burpees
-1 min rest

WOD 2
5 Rounds
Every 90s
-max pull in 25 seconds *

* keep shoulders down and back in cobra. If you can’t straighten arms, then keep elbows bent.
** Pull can be scapular pull ups, strict pull ups, ring row, “sheet rows”.

Share this workout!