Workout of the Day

WOD 1 =26  Min EMOM

-Odd  minute pull

-Even minute dip

Use the following rep scheme. 1,2,3,4,5,6,7,6,5,4,3,2,1

So for example

Minute 1: 1 pulls

Minute 2: 1 dip

Minute 3: 2 pulls

Minute 4: 2 dip

Focus on the highest form you can manage. So for example, if one pull up feels to easy. Make it slow, pull higher or do an L-pull up.  In the higher sets, you don’t have to do all reps at once.  Break them into manageable chunks over the course of the minute but adjust  your version to the highest quality you can manage. No need to go to failure if you are just getting back into things. Adjust the difficult level so that you can use good form. Feel free to experiment with playtime.

Scale pulls to ring rows if needed.

Scale dips using leg assistance, boxes or bands. Those needing more scaling can do pushups on a deficit using plates or parallettes.

WOD 1 = 7min EMOM
-hang squat clean
-squat clean from floor
-2 push jerk

Increase weight each round. Start with empty bar if needed.  Folks with no experience can scale to 1 hang squat clean and 1 push jerk. Coaches can add pause at the bottom of the squat to help newcomers work on “position before weight”.

WOD2 = 10 min, Clean, jerk, front squat
Complete as many rounds as possible in 10 minutes of:

-10 clean and jerks
-10 front squats

for WOD 2 , don’t go above (95/135) unless you have competition experience or oly lifting  background.  Make each rep as clean as possible.

Warm Up:

2x:

30s Jumping Jacks

30s lunge stretch each side*.

30s Yogi Push-ups

30s Scorpions (supine first round, prone second round)

30s Bird Dogs

30s Mountain Climbers

* Stay in the bottom of the lunge for the 30s. Keep torso straight by working the back leg and glutes with heel up. For the front leg, dorsiflex the foot as much as possible and move into Poliquin position if you have no pain. Use elevation on the front leg if you want to scale

https://youtu.be/qdhTcIXLoKU?t=773

https://www.youtube.com/watch?v=eVQutM3Qcds

https://www.youtube.com/watch?v=87_TziUUfbE

-10 pike squat. Hug knees while lengthening spine in bottom. It is OK if you heels come off the ground. Use this to stretch your achilles

-10 side to side squat

-3 x 5s push up negatives in hollow position

-4 outside inside outside back each side

Workout:

20:00 EMOM

A. 1-15 Push-ups

B. 10 Single Leg Deadlifts (Left)

C. 10 Single Leg Deadlifts (Right)

D. 20s hollow rock

Wellness

2 R

-45s seated pike stretch

-45s prone pectoralis stretch each side https://youtu.be/tatrv67rou8?t=8

-45s hurdler or half hurdler stretch each side according to ability”

Warmup

-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 https://www.youtube.com/watch?v=4rwleZsfLvE

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM

-10 bottom-up pistols

If you cannot perform or scale any step in the warm up, do the last movement you could perform well.

* 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 = 6 sets

-30 goblet squats

-20 airsquats

-2 min rest between sets

*same weight as last week

Wellness

-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side”

Warm Up:

3x:

-15s Jumping Jacks

-15s Toe Touches

-15s Shoulder Circles

-15s Down-ups

KB Swing Practice

-3 Sets:

-5 KB Deadlift

-5 Russian Swings

-6 American Swings or KB/DB snatch according to ability and experience

-5 Burpees

WOD 1. 30-20-10 Reps for Time

-KB/DB Snatches (or KB Swings)

-Burpees

WOD 2. 5 Rounds: Every 2 min

-6 perfect pike pushups

The goal of WOD 2 is to build the form for handstand pushups, with hollow body, protracted shoulders and elbows close to your body. The long rest is to enable full recovery between sets of your best ability. You are welcome to mobilize or move between sets, but rest enough to scale to whatever version allows your max effort for 6 reps. Adjust the intensity level according to your ability by keeping feet on the ground, elevating on a box or using a wall facing variant of either handstand pushups or pike pushups.

Wellness

2R

-5 inlocate pass throughs

-5 dislocate pass throughs

-1 min elevated cat stretch

-1 min straddle stretch”