Workout of the Day

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”

Hollow body core and shoulder conditioning/mobility

You’ll need a pvc pipe or broomstick. If you don’t have that, a band or piece of long clothing (shirt, pants etc) will do.  Don’t push any movement into a range of discomfort. Take time to explore today. We’ll focus a lot on opening the chest and retracting your scapulae today between bouts of abdominal muscle conditioning.  IF you hit failure on a movement. Rest the remainder of the minute.

Warm up

-wrist series

-10 cat cow

-1 min jog in place

-20 scapular pushes

-20 jumping jacks

For the rest of the warm up,

Do a coach-led dry run using about 10 seconds of each movement to get the feel of the flow. For this WOD feel free to add small (2.5 to 5lb) weights to the PVC pipe if you like. This may take some time, but don’t rush through it. Be sure everyone is clear on the movements. The WOD itself will take less than 25 min.

I’ve numbered each  movement to make it easier to keep track of where you are in the WOD

WOD: approximately EMOM. If transition takes a little time, don’t worry about it. If you hit failure or complete an exercise before the minute, then rest for the remainder of the minute

1  -60s max bent hollow hold https://www.youtube.com/watch?v=wup7ri2D1zk

2  -60s cat cow. Be sure neck positions follows the spine

3  -60s Static Seated Shoulder Flexion with PVC pipe

4  -60s max bent hollow rock

5  -30s table pose, rest the remainder of the minute

6  -30s Static Standing Shoulder Extension with PVC. Rest the remainder of the minute https://www.youtube.com/watch?v=BS_JIvS-Pqo

7  -60s max straddle hollow body hold https://www.youtube.com/watch?v=XgIWNh-Bjzo

8  -30s table rock, rest the remainder of the minute. Externally rotate shoulders and retract scapulae at the top

9  -30s Supine Floor Handstand Flexion with PVC

10  -30 s standing shoulder extension with PVC. Open chest and pull shoulders back https://www.youtube.com/watch?v=xLeslHMjRC4

11  -60s max straddle hollow rock

12  -30s table inside out. Keep hips and chest elevated at all times https://www.youtube.com/watch?v=RPCzwSCPypg&index=8&list=PLrEG2939TkBb_Zm-R3nXf5_0y4NJMie9T

13  -30s Prone Floor shoulder Flexion with PVC, https://www.youtube.com/watch?v=wCDCIXTRHIg

14  -5 slow dislocate pass throughs

15 -60s max hollow body hold

16 -30s shoulder bridge https://youtu.be/2pF6J8Srmv0?t=153

17 -10 reps Prone Floor shoulder Flexion Pulses with PVC https://www.youtube.com/watch?v=CdFRtpV7Xoo

18 -5 slow inlocate pass throughs.

19  -60s max hollow rock”

-20 jumping jacks

-10 side to side squat

-5 down ups

-10 deep lunges

-5 divebomber pushups. Take your time and stretch all that you can

-10 pike squat

-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE

-10 alternating lizard lunge

-10 alternating toe taps. Take your time. Use upper back and core to stabilize and stretch as much as possible https://youtu.be/zbCAScZLVOU?t=35 feel free to use objects like support blocks/books etc

Take 5 minutes to warm up movements to WOD intensity, Warm up lunges with a view of keeping the back leg relatively straight both glutes engaged. Moderate intensity if your flexibility is limited.

WOD 1: 8 min AMRAP

– 4 to 8 Pike pushups box pushups or HSPU according to ability *

-16 alternating jumping lunges or weighted lunges

* If you need more than two sets, then reduce the number. If you have the ability and means to do HSPU, then please do so.

-Rest for 2 minutes

10 min EMOM. 2 Rounds Work for 40s and rest for 20:

– laying Windshield wipers https://www.youtube.com/watch?v=eZd0nvh7Uhs

-cross body mountain climbers

– V sit slides  https://youtu.be/eguU0H94CME?t=19

– hollow arch rolls

– rest 1 minute

Wellness 2R

-40s  seal stretch

-40s elevated cat

-1 40s  seated side straddle stretch each side https://www.youtube.com/watch?v=9AqIdswd11A

To open your chest, wrap a shirt or band around your foot and hold with opposite hand (right hand holds band wrapped around left foot) if you have mobility limitations. If you can’t open  your shoulder, still be sure to stretch your side and shoulder by holding onto the object wrapped around your foot. “

Warmup

-1 min jog in place

-10 cat cow

-20 double leg deficit calf raises

-10 arms overhead squat

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

-10 single leg deficit calf raises each side

-10 deep lunges

-10 side to side squat

-10 pike squat

-10 lunges

-10 easy squat jumps

-10 deck squats

-10 alternating single leg deck squats

-10 single leg deficit calf raises each side

WOD 1

Jumps:

3R

-8 jumps for height

-rest 2  min.

Do not rebound on these jumps. But don’t pause between jumps either. Think of them like squat jumps but there is no depth requirement on the squat. You can use a power or deep squat according to your preference. Make each jump like you are going to dunk in a slam dunk competition.

Use the first few jumps as a test. If you feel pain in shoulders or back then cross arms in front of your chest the whole time. Otherwise it helps to reach for a high target.  If this seems too easy, then jump higher on each rep.

Take the full 2 minutes to rest.

WOD 2

3R

-8 lateral box negative with step up. Each side https://www.youtube.com/watch?v=S5onhmaz_nQ

-2 min rest

Do on one leg before you start the other leg. After rest, you can change which leg you start on if you like. Try your “weak leg” first on the first set

Start standing on a box or ledge or stool with one leg off the edge of the box. Lower like a pistol under control while keeping the toes of the non working leg dorsiflexed. Try to only rest your non working heel on the ground and avoid using your calf, foot or toe to push off.

Scale using a partial range single leg squat where you sit on to a box or chair https://youtu.be/mcVyqzzjUyk?t=136

WOD 3

3R

-8 single leg glute bridges each side https://www.youtube.com/watch?v=3NXv0Nany-Q

-rest 1 min between sets

Do 8 on one side before switching legs

If this is too easy, squeeze harder at the top of each rep. Go for range of motion and make sure you don’t rotate to one side.

WOD 4

2R

-6 reverse hyperextensions  https://youtu.be/ZeRsNzFcQLQ?t=218

-rest 2 min

Scale by widening the width of your straddle. Hardest version will be to keep legs together.

If this is too easy, then squeeze harder at the top of each extension. a bench or a table works well for this. Place a pillow or some clothes under your hips if the table hurts you.

WOD 5

2R

-12 single leg deficit calf raises each side.

-rest 2 min between sets

Wellness

2R

-1 min straddle stretch

-1 min couch stretch each side

-1 min pike stretch. (try seated pike if you have back pain)”