Workout of the Day

WOD = 20min AMRAP

-5 Pull-ups

-10 Alt DB Snatches 50/35

-15 Air squats

-At the top of every 2 min perform 50 DUs”

Deadlift

10-8-6-4-3

increase weight each round.

Warm up deadlift to WOD weight or about 80% of 1RM.

If Rx is too heavy for you, use about 75% 1Rm for the WOD.

WOD: Complete as many rounds as possible in 7 minutes of:

-5 hard-effort pulls on C2 rower

-3 deadlifts

F: pulls at sub-1:45/500-m pace, no more than 215-lb. deadlift

M: pulls at sub-1:30/500-m pace, no more than 315-lb. deadlift unless you have experience.

Note: it may take you more than 5 pulls to get to pace. Remember to use the rate you got in the warm up calibration if the suggested pace is too fast. If your pulls are slower than target pace then they down count, Pace yourself on the transition so you can make the cut off speed. But remember 7 minutes goes by fast.”

The front squat version of last week’s back squat session. Same principle applies and we’ll alternate between the two squat types about every four sessions for the next few weeks according to how people respond. We’ll try a simple 5 and 20 rep volume program that spans the spectrum from strength development to rehab. We’ll alternate between front and back squat for about 12 weeks. If you miss one or more weeks, don’t worry. This will be a safe cycle to jump in on at any point in your development.

Remember that here the upper and lower back take care of each other. So posture is key. For some it may require shoulder and forearm mobility. Which is why we work the whole body, even for squats.

Warm up

-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

* 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 :Front squat

-work up to a 5 rep max tempo squat (3s down 3s in the bottom)

-work up to 5 rep max pause squat (3 s in the bottom)

-work up to 5 rep max squat (blast out of the bottom)

-20 reps (one set) at 60-65% of 5 rep max.

WOD= 5 rounds for time of:

-400-m run

-15 ring rows

WOD 1: Deadlift

10-8-6-4-3-2-2-1-1-1-1

Aim to increase weight with each round.

Rest up to 2.5 min between sets but don’t get cold.

Explore 1 rep max with good form. If your back is rounding, stop there, even if you think you can lift more. Try to clean up form with remaining reps

WOD 2

Introduction to Gabo Saturno’s V-sit development routine. Use yoga blocks, parallettes, benches or boxes as needed.

Go as far as possible in the remaining class time, but do not rush.

Stay synchronized as a group. No rush. Help each other scale and explore

Focus on pulling the belly button to spine and extending the hips and spine as opposed to tugging on the hamstrings.

This is a wonderful routine to use at home. It offers a lot of developmental gains with daily use.

If you cannot do a step, scale or perform the last variant that you were able to do.

1. Standing Forward Fold Pumps (20reps)  https://youtu.be/emyOfFK2S8o?t=122

1.1 hold hanging pike for 40s. You can keep it dynamic if you need https://youtu.be/emyOfFK2S8o?t=160

2. Seated Pike Butt Lifts (10 reps with 5-8s finishing hold) https://youtu.be/emyOfFK2S8o?t=197

2.1 Seated forward fold 25s. use as recovery. Focus on breathing and extending. Don’t tug hamstrings https://youtu.be/emyOfFK2S8o?t=267

3. L-Sit Hold (10 sec) https://youtu.be/emyOfFK2S8o?t=310

3.1 Seated forward fold 25s. use as recovery. Focus on breathing and extending. Don’t tug hamstrings https://youtu.be/emyOfFK2S8o?t=357

4. Tuck L-Sit To Tuck V-Sit (10 reps) https://youtu.be/emyOfFK2S8o?t=392

4.1 single leg forward fold 20 s each side https://youtu.be/emyOfFK2S8o?t=441

5. L-Sit To Tuck V-Sit (8reps)  https://youtu.be/emyOfFK2S8o?t=519

5.1 Wide seated forward fold (25s) https://youtu.be/emyOfFK2S8o?t=556

6. Wall Assisted Tuck V-Sit (10 sec) https://youtu.be/emyOfFK2S8o?t=603

6.1 Seated forward fold (25s) https://youtu.be/emyOfFK2S8o?t=660

7. Wall Assisted V-Sit (10 sec) https://youtu.be/emyOfFK2S8o?t=690

7.1 Seated forward fold (25s)  https://youtu.be/emyOfFK2S8o?t=716

8. Tuck V-Sit Hold (5-10 sec) https://youtu.be/emyOfFK2S8o?t=750

8.1 Seated forward fold (25s)  https://youtu.be/emyOfFK2S8o?t=810

9. V-Sit Hold (5-10 sec) https://youtu.be/emyOfFK2S8o?t=848

10. Seated Pike Leg Lifts (10 reps + 10 sec Hold) https://youtu.be/emyOfFK2S8o?t=898

10.1 Seated forward fold (25s) https://youtu.be/emyOfFK2S8o?t=967 “