Workout of the Day

The GS&C workout will be weather dependent… morning classes when it’s cool might go outside. Afternoon/Evening classes will stay inside because it’s gonna be hot as hell. The original workout planned was a 5k run, but that isn’t safe in 100 degree weather, so your coach will determine the workout of the day. Stay cool out there! xoxo

4 sets of 5 tempo paused back squats. Start with the empty bar and add weight each set

Set 1) 5s descent, 3s in the bottom

Set 2) 4s descent, 3s in the bottom

Set 3) 3s descent, 3s in the bottom

Set 4) 2s descent, 3s in the bottom

WOD

Back squat 7-7-5-5-3-3 reps

15 min EASY BIKE (Conversational pace)

Front Split warm up (about 15 min)

-40 calf raises with heels and toes touching. Keep knees locked and together

-90s elevated seiza

-40 calf raises with heels together and toes out. Keep knees locked and together

-90s squatted seiza. Keep ankles in plantar flexion

-40 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward

-90s curled seiza. Curl toes under the foot as much as possible

-10 Pike squat

-10 min EASY BIKE (Conversational pace)

Front split prep (about 10 min)

-2 min standing pike

-10 Pike squat

-90s min kneeling Achilles stretch on each side.

-90s Standing Achilles stretch each side. Use foam roller or block. Keep heel down.

-90 s narrow hurdler each side on block/ab mats

-90 s wide hurdler on block/ab mats (each side)

Every 2.5 min

sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).

Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.

Go as far as you can in the following times

walk back to starting point and rest.

Round 1 = 8s (0:00)

Round 2 = 10s (2:30)

Round 3 = 12s (5:00)

Round 4 = 14s (7:30)

Round 5 = 16s (10:00)

Round 6 = 14s (12:30)

Round 7 = 12s (15:00)

Round 8 = 10s  (17:30)

we are looking for higher power  output over shorter duration

scaling as follows

first time hill sprinters will do only 3 R.  They can join any of the sprints according to how they feel