Workout of the Day

Remember to stay within a range of motion where you have stability.if you have questions or difficulties and you have done more than 4 sessions of the pistol development, then talk to your coach and we’ll look at where to focus.

Warmup

-400m jog

-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”

Warmup

-10 cat cow

-20 scapular pushes

-50 deficit double leg deficit calf raises

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

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

Then

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-30s prayer stretch

-10 side to side squat

-10 deep lunges

-10 pike squat

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

-10 deep lunges

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 lizard lunges

-10 jump lunges

Warm up weighted lunges and object rows to WOD weight.

With lunges, focus on the descent. Sit back into glutes of the front leg while keeping the glutes of the back leg engaged. Use the glutes to keep your torso upright, and drive out of the heel of the front foot. Don’t lean your torso forward going up or down. It is OK if you have to slow down your pace to keep the lunge form good. Remember that unweighted still counts as a weight (weight = 0)

With object rows, also sit back into the glutes while keeping scapulae depressed and retracted (shoulders down and back). Aim to touch your elbows behind your back. Do not round the lower back.

WOD = 12 min AMRAP

-40 Double-unders

-30 V-ups, Tuck-ups or hollow rocks. Stay hollow in V or tuck up bottom position

-20 Object Lunges

-10 Object Rows

-1-2-3-4-5… Jumping Deck Squats

(add 1 rep every round)

Then:

-1:00 Rest

-1:00 Max Plank Jacks arms straight

-1:00 Max Plank Jacks on elbows

-10 Rollover V-sits

Protract strongly on the plank jacks

Wellness

3 Rounds

-90s seated pike

-1 min pigeon stretch each side

-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

-30s static shoulder flexion with PVC https://youtu.be/ixyIlgm9BHs?t=5

OK guys… we are getting back to our goblet squat progression. Hopefully a lot of you have a good idea of weights and objects to use from the first lockdown!

Warmup

-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*

* 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

Quadrupedal warm up WOD. Do each movement for about 40s with 20s rest

1: Crab walk with in the direction of your feet.

A) keep hips as high as possible at all times. (aim for hips above knees)

B) reach backward strongly with the arms

2: Quadrupedal walk with same-side limbs moving forward simultaneously

A) OK to walk on knuckles if that is more comfortable

3: Quadrupedal walk where both arms move simultaneously, then both legs move

Simultaneously (looks like a kangaroo quad walk)

A) Get feet as far in front of hands as possible

B) OK to walk on knuckles if that is more comfortable

4: Straight limbed quadrupedal walk

A) Use regular contralateral-transverse quadrupedal gait

B) Keep elbows and knees straight

C) Walk on open palms. No knuckle walking or straight wrists

5: Quadrupedal gait staying as low to the ground as possible

A) Extend arms straight out in front (shoulder to ear) with chest as close to

Ground as possible

6: Inchworm.

A) Keep legs and arms straight

Then

-3 wall walks

-Warm up Goblet squat to as heavy a weight as you can move well with for 10 reps

WOD

A) 3 Rounds E3MOM

-25 goblet squats (or AMRAP 90 seconds)

-20s handstand hold. Scale with handstand walk, wall walk, shoulder tap, pike hold etc

-70s rest

B) 3 Rounds E2MOM

-40s cross body mountain climbers (focus on driving knee to opposite elbow)

-40s min twisting bear

-40s rest

C) 3 sets (90s rounds)

-25s max hollow arch roll

-25s max push ups

-40s rest

Today be sure to use your rest  intervals to think about the best performance you can get on your next set. We’ll be working, but the objective is skill practice and exploration at a level that is right for you.

Warm up

-10 cat cow

-40 double leg deficit calf raises

-10 squat

-10 pike squat

-20 scapular pushes

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

-Wrist series

Then

Pushups mixed with 2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE

-30s prone Y (thumbs up) 1:19

-30s 5s descent pushups

-30s prone T (palms down) 2:12

-30s pseudo planche push ups. Go for range of motion as opposed to reps. Protract strongly at the top

-30s prone W (palms up) 3:08

-3 prone pull up 3:57

-30s pike push up

Set up for both WODs 1 and 2.  You  may need blocks or chairs and a wall

WOD 1: For 12 minutes, Every two minutes perform 15 to 20s of HSPU work at the maximum virtuosity you can use for that round.

Most people should try wall walks for 15s. Stay hollow. Keep elbows at your side and protract strongly through the plank portion, both on the way up and down. At the top, extend your whole body as much as you can while keeping feet together with quads, glutes and core tight.

If you have trouble with the wall walk, use a pike or elevated pike version of the following.

If you can do wall-facing HSPU negatives, then try a 5-10 second descent.

If you can do wall-facing HSPUs then do those

IF you can do free standing HSPUs or HSPU negatives, then do those.

WOD 2

6 min EMOM

-15-30 Double unders

Then

5 min EMOM

– 5 to 10 s L-sit or L-tuck. Use two chairs or blocks if you need elevation

Wellness 2R

-90s seated pike

-90s straddle stretch

-90s spinal twist each side

-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

-30s static shoulder flexion with PVC https://www.youtube.com/watch?v=0LgAxZ0cdi4

Today you’ll need a weight you can hold in front of you and thrust overhead.  A backpack full of stuff often works if you don’t have easy things to grab.

Warmup

-1 min jumprope

-30s prayer stretch

-20 scapular pushes

-10 side to side squat

Then

3x:

15s Jumping Jacks

15s Pike squat

15s Mountain Climbers

15s outside inside outside back

3x:

-15s alternating deep lunge

-15s lizard lunge

-15s jumping deck squat

Prepare movements and weights for WOD. If you can’t find a stable object to step up on, then do reverse lunges.

WOD= 3 Rounds for Reps

1:00 DB/KB/Object Rows  https://www.youtube.com/watch?v=9zwHRYbGG8A

1:00 Plank Walk-ups  https://www.youtube.com/watch?v=ZjKXXUNOmaE

1:00 DB/KB/Object Step-ups

1:00 hollow rock/hold

1:00 DB/KB/Object Thrusters

1:00 rest””

Wellness

2R

-1 min spinal twist each side

-1 min side lying arm circle each side https://www.youtube.com/watch?v=9L0yn4PaBoY

-1 min frog stretch”