Squat, burpee, pull up
Warmup
-2 min jog in place
-20 scapular pushes
3R
-10 five second descent air squats
-4 inchworm to cobra *
-3 hip rotations each direction
-5 push ups
3 Rounds
WOD 1
4R
4 min AMRAP
-20 side to side squat
-10 burpees
-1 min rest
WOD 2
5 Rounds
Every 90s
-max pull in 25 seconds *
* keep shoulders down and back in cobra. If you can’t straighten arms, then keep elbows bent.
** Pull can be scapular pull ups, strict pull ups, ring row, “sheet rows”.
Goblet squat 2 (reboot)
Continuing our goblet squat series! Remember to be meticulous about mechanics. We recommend doing the warmup and (if you like) this WOD barefoot and being mindful of raising your arches, gripping with your toes, driving from the heel and keeping the whole foot on the floor!
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
Then: Warm up weights for WOD
WOD = 4 Sets
-30 goblet squats
-20 air squats
-2 min rest between sets
go heavier than last week if possible
Wellness
-1 min curled seiza
-1 min seated pike
-1 min half hurdler each side
-1 min couch stretch each sid
Warmup
-wrist series
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
-Test 3 sets of 4 reps of pushups. Scale to a version where 8 highly controlled reps is challenging. Here test scaling down (elevation, knees etc) or up (pseudo planche planchet). In all variations
1) keep posterior pelvic tilt (use your glutes)
2) Protract strongly (Spread your shoulder blades apart and bring your armpits together) at the top
3) keep your elbows at your sides
https://youtu.be/I53jOMfXHmg?t=88
4 min EMOM
-10 to 20 s planche lean https://www.youtube.com/watch?v=Dg2kiaaT5J4 protract strongly and depress shoulders as you try to get hips over your wrists.
-Review the pseudo planche push up https://youtu.be/Py4pkEdGmzc?t=8 https://youtu.be/4f3HNod84aw?t=207
WOD
3 Sets:
-8 Push ups. If 8 push ups is easy, please do Pseudo planche
-90s rest
3 sets
4-6 pike pushups. Keep forearms as vertical as possible https://youtu.be/4f3HNod84aw?t=279
-90s rest
3 sets
-max dips (up to 15 reps)
-2 min rest
Get between any two objects of equal height. Two tall chairs is fine. Don’t worry if you can’t get to the bottom of the dip. Use the maximum range of motion your setup will allow.
2. 25-20-15-10-5 reps rounds of
-V-ups (scale to tuck ups)
-Arched body rocks
-Hollow rocks (or hold for :30 each round)
-Down-ups (the original Burpee)
Wellness
-90s elevated cat stretch
-90s capsule stretch each side”
Jumps and plyo stabilization.
This WOD has some higher level plyometrics than we normally do, but at very low volume
Coaches it will help to synchronize the group during the WOD to make sure everyone rests a lot.
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)”
IF you don’t have a place to do pull ups or dips use sheet rows and floor dips or bench/chair dips. Be sure to point elbows behind you
https://www.youtube.com/watch?v=KJk2oeaMNA4
Keep body rigid. Move feet closer to glutes to reduce difficulty.
You can also adjust difficulty by raising one leg, elevating legs or using some combination of the two https://youtu.be/oVIBgopGrRQ?t=69
If you have the equipment for dips but not the strength, you can use a leg assist https://youtu.be/oVIBgopGrRQ?t=176
Warm up
-10 cat cow
-wrist series
– 2 min systems check 1
-20 scapular pulls
– 5 reps prone weighted arm circle each direction. 2lb or less. https://www.youtube.com/watch?v=0cDJsaLMlDE
-2 min rocking table
-1 min hang
-5 x 5s push up negative
-accumulate 20s with chin above the bar
-15 s at the top of the dip
-10 s at the bottom of the dip
– 2 x 10 second dip negative
-accumulate 20s 3-stage segmented pull up or segmented pull up negative https://www.youtube.com/watch?v=EihD_pt2AFA
-15 s at the top of the dip
-10 s at the bottom of the dip
– 2 x 10 second dip negative
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.
Wellness 2 Rounds
-20 backward arm circles
-20 forward arm circles
– 45 s Static Seated Shoulder Flexion *
– 45s Static Standing Shoulder Extension https://www.youtube.com/watch?v=ErqPnQZuUK0
Go for biggest range of motion possible on arm circles. Slow down to unpack the shoulders if you need
* tilt forward and “pull” the hands behind the head.