Workout of the Day

Warmup

-10 cat cow

-wrist series

-10 squat

-10 pike squat

-30s press handstand toe tap drill https://youtu.be/zbCAScZLVOU?t=35

Triple plank warmup https://youtu.be/I53jOMfXHmg?t=463

Spread hands as far apart from each other as you are able With elbows directly under shoulders and posterior pelvic tilt and toes pointed

-10 reps Protract and retract scapulae as much as possible (scapular pushup). Depress shoulders (away from ears) https://youtu.be/I53jOMfXHmg?t=478

-10 reps elevate and depress shoulders as much as possible  https://youtu.be/I53jOMfXHmg

-10 reps in and out of posterior pelvic tilt https://youtu.be/I53jOMfXHmg?t=496

Warm up dip for 2R

-15 s at the top of the dip

-10 s at the bottom of the dip

– 2 x 10 second dip negative

-30s press handstand toe tap drill https://youtu.be/zbCAScZLVOU?t=35

Then. Test out all movements in the WOD, and make sure you are set up to go and transition. Set up towels, mats etc if you need. Aim for the maximum range of motion in each movement you can achieve without discomfort. Don’t rush the movements. This is not for time.

WOD = 2 Rounds 20 min EMOM. See movement details below

-15 incline pushups

-1 min table rock

-15 Pushups

-10 butterfly shrug

-1 min alternating plank row to wing  https://youtu.be/ZBdI5znGgtQ?t=313

-10 double arm circles forward, 10 double arm circles backward

-10 pseudo planche pushup

-10 alternating twisting bear

-10 bench dip, floor dip or ring dip

don’t work for longer than 1 minute at any given station.

if you get to a movement or stage where you can’t continue, then repeat the last step you could successfully complete

Wellness

3 Rounds

-30s static shoulder extension with PVC https://www.youtube.com/watch?v=BS_JIvS-Pqo

-30s shoulder extension pike stretch https://www.youtube.com/watch?v=naSGLvig23o

-1 min static shoulder flexion with PVC https://youtu.be/ixyIlgm9BHs?t=5

Movement details

incline pushup

Use something about hip height

https://www.youtube.com/watch?v=337Zw4-tBok

butterfly shrug/ scapular row

https://youtu.be/yB6zS8lt-DM?t=396

https://youtu.be/ZBdI5znGgtQ?t=410

pseudo planche pushup

1) Lean forward until the hands are just in front of the hips.

2) Keep the scapula strongly protracted and depressed.

3) strong posterior pelvic tilt with toes pointed

4) turn fingers out if it helps .

5) don’t get saggy in the back. Keep hollow body

6) don’t let bodyweight shift backward on the way up.

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

plank row to wing https://youtu.be/ZBdI5znGgtQ?t=313

Bench dip https://www.youtube.com/watch?v=LlcuOTiyu80

Keep shoulders away from ears and do not allow them to jutt forward. Keep scapulae strongly depressed (down). Elbows should move behind you as straight back as possible. It is not necessary to try to stretch into an uncomfortable range of motion. Find your natural range. If you feel shoulder discomfort, try externally rotating the arm (opening the chest) by pointing thumbs forward or at a 45 degree angle away from your body. Keep the shoulders down and away from your ears, point your elbows back and straighten from the elbows.

1) Initially you may find that you prefer descending only to 90 degrees until your shoulder mobility improves.

2) body vertical. Don’t lift hips at the top of the dip. Keep shoulders away from ears.

3) at bottom, get shoulders as close to hands as possible.

https://www.youtube.com/watch?v=jox1rb5krQI

Consider using 2 boxes or benches so that feet are at the same height as hands or higher.

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”

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

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”