Workout of the Day

On a 25-minute clock, 5 rounds of:

-Bike for 50 seconds, rest 10 seconds

-Bike for 40 seconds, rest 20 seconds

-Bike for 30 seconds, rest 30 seconds

-Bike for 20 seconds, rest 40 seconds

-Bike for 10 seconds, rest 50 seconds

Score is total calories

VMO squat

10 sets of 10 in 10 minutes

These should be pain free. Incline adjustments may help if your mobility is limited. Use a stable incline and keep feet hip distance apart. Adjust incline so you can get to depth while keeping back straight.  Start the first set of 10 with no weight. You may add weight (goblet squat style) up to 25% of your bodyweight as you get comfortable

then….

3 rounds

-20 seated good mornings.  https://www.youtube.com/watch?v=XhgC5kAOSa0

-10 standing weighted oblique stretch https://www.youtube.com/watch?v=_bVcLMlYZM8

For both of these exercises the goal is to use the weight to assist range of motion as opposed to using as much weight as possible.

For seated good mornings, Start unweighted and adjust foot height so thighs are parallel to the floor.

Aim to get your belly button to the bench while keeping your chest off the bench.

You may add weight by holding dumbbells in your hand. Do not excee 15% of bodyweight per hand today.

You may start the weighted oblique stretch unweighted, and experiment with adding weight each round.

WOD 1= Overhead Complex

Every min for 3 sets, then Every 2 min for 4 sets

-2 Push Press + 1 jerk  (Push jerk preferred for simplicity of footwork)

*From the rack, build up to a heavy complex.

WOD 2:

150 DU’s

then

5 rounds of:

-3 one arm DB Hang Clean And Jerk (no more than 50 lb)

-3 other arm DB Hang Clean And Jerk (no more than 50 lb)

-6 Burpees over the DB

-9 T2B

then

150 DU’s

Scale double unders as single-single-double. Or two wrist spins per jump without the rope.

Beginners that need more time to work on any technique skip the first set of jumprope and reduce the number of rounds as needed

Partner workout

12:00 AMRAP

-Max calorie bike

-EMOM, 8 strict pull-ups

Partners divide work almost any how you want, but make sure both partners get to do both movements. The idea is to move as fast as you can with the knowledge that your biking will be interrupted every minute, but you have less than a minute to complete your pull ups.

Scale pull ups to chin over bar hang where 3s = 1 rep.

If you can’t hold your chin over the bar for 3 s, then scale to ring rows

For the WOD, please take note of  the weights you work up to. The series won’t work if you don’t keep records.

Back squat: Start with the empty bar. Be sure to start with hands as close together as possible and use upper back to keep chest open.

-work up to 5 rep max pause squat 3seconds at the bottom*

-work up to 5 rep max back squat you can reach in 4 sets or less**

-20 reps at 60% of 5 rep max

Front squat: Start with the empty bar. Keep hands at least 1 thumb length outside shoulders unless you have extreme elbow and shoulder mobility.

-work up to 5 rep max pause squat 3seconds at the bottom*

-work up to 5 rep max front squat you can reach in 4 sets or less**

-20 reps at 60% of 5 rep max

Form is key here. Do not increase weight if form starts to decrease

* Bottom means the max depth you can go with back straight and good form. If you are rounding your back significantly then sit higher for now. Even if this means your hips do not go below your knees.

**Don’t worry if you don’t get to your absolute 5 rep max. Also don’t aim for this if the weight is uncomfortable. Today is about feeling things out as opposed to an absolute max effort.  If you feel like you reach the max you can lift with good form in 3 sets, then that is fine. You can omit the 4th set and go on to the 20 rep portion.