Workout of the Day

Warmup: Go through the following sequence synchronized as a group. Maybe a space next to a pull up bar of choice will be optimal. Barefoot recommended.

-20 jumping jacks

-Wrist series

-20 scapular pulls

-90s table pose

-90s curled seiza (barefoot recommended)

-Ido squat warmup 1*

-scapular mobility routine**

-Accumulate 1 minute hanging from the bar. Advanced athletes can hang longer while they wait for the group

-Ido squat warmup #2 **

WOD: 4 Rounds

-45s seated shoulder flexion with pvc or weighted bar https://youtu.be/sHlc0ogpOXw?t=20

Get hands as close together as you can while still able to unpack the shoulders. Pull head through and push palms backward.

-10 alternating Sott’s press and behind neck snatch press. Total of 20 reps. Increase weight each round. Take breaks if you need it. Add weight to PVC pipe as needed. Or use training bar or empty barbell if needed.

-10 alternating one arm hangs

* https://www.youtube.com/watch?v=xPwG2hqnOx0

– 10 alternating reps hip rotation on all fours. Be slow and gentle with internal rotation https://youtu.be/xPwG2hqnOx0?t=20

-10 alternating squat hip rotations  https://youtu.be/xPwG2hqnOx0?t=45

– 90s toes stretch (curled seiza),  https://youtu.be/xPwG2hqnOx0?t=63

– 10 reps dynamic toes stretch https://youtu.be/xPwG2hqnOx0?t=74

– 1 min static squat https://youtu.be/xPwG2hqnOx0?t=95

** Manflow, scapular mobility:

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

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

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

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

-3 prone pull up 3:57

If too stiff to perform then lie prone on a bench and use the greatest range of motion you have.

If very flexible, then hold weight (3lbs or less) or resistance band. 5:03

*** https://www.youtube.com/watch?v=lbozu0DPcYI

-10 knee push each side. Do in sets of 5 with 20s hold every 5th rep. Try to extend arm

https://youtu.be/lbozu0DPcYI?t=12

-10 sky reach each side. Do in sets of 5 with 20s hold every 5th rep. Try to extend arm

https://youtu.be/lbozu0DPcYI?t=42

-15 Buddha prayers. Aim for max width https://youtu.be/lbozu0DPcYI?t=80

-15 Squat Bows with 30s hold on last rep https://youtu.be/lbozu0DPcYI?t=107“

Warmup

-400m

Then

3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St

The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.

WOD:

5R (scale to 4 if people are dying)

On a 3 minute timer,

Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds max distance uphill sprint

Cool down jog back to gym

Wellness

2R

-20 double leg deficit calf raises

-5 single leg deficit calf raises each side

-10 squat

-10 side to side squat

-10 pike squat

-2 min standing pike

Warmup,

-400m jog

-10 squat

-10 side to side squat

-10 inchworms. Work on increasing range of motion each time. take your time. pause where needed

-2 min alternating lizard lunge. start easy.

Then

Front and back scale

Best done barefoot

3R

-30s front scale with one leg into

-30s back scale with the same leg

-switch legs and repeat to complete the round

https://www.youtube.com/watch?v=w_jo73FGrxg

https://www.youtube.com/watch?v=WgXaf7g0Pyo

https://www.youtube.com/watch?v=Arh2Q_prqvw

https://www.youtube.com/watch?v=ilBByuwM8hk

Front scale: Stand tall with your feet shoulder-width apart. Bring your arms straight out from your sides so that they’re in line with your torso and parallel to the floor.

Without changing your posture, raise one leg as high as you can in front of your body. Squeeze your quads and brace your core. Don’t let your hips shift—keep them even the entire time.

Back scale: Instead of raising your leg in front of you, bend at your hips and lower your torso until it’s parallel to the floor. Lift your leg behind you so that it stays in line with your body as you lower your torso. Your body should look like a tabletop.

Review all movements for the WOD

People may need different weights for different movements or may increase weight as they go along.

Warm up to WOD weight for all movements.

Do one practice round where you go through all movements in order from bent over row to DB lunge

WOD : 15:00 EMOM

A. 5-10 DB bent over row

B. 6/6 Single leg deadlifts

C. :30 arched body hold

At 16:00 Mark,

5:00 AMRAP:

-4 Devil’s Press. don’t go heavier than (50/35)

-8 DB alternating DB lunge

Warmup

-wrist series

-10 cat cow

-10 squat

-10 side to side squat

-200m run

-10 light devils press

-10 pike squat

-10 goblet squat

-200m run

-10 goblet squat

-10 DB clean and jerk

Warm up to WOD weight for push press and goblet squat.

Coaches review movements so that clients are dialed in for quality on each rep.

Don’t use a weight so heavy that you can’t do about 15 reps unbroken when fresh. You must be able to clean the weight to your shoulder with good form when fatigued.

This is a long WOD, Especially for heat. Scale the weight and movement so that your reps are quality. Don’t be shy about breaking up your sets.  Scale weights and  movement standards so you can keep quality.  Hydrate as needed.

-50 hollow rocks

-800m Run

-25 KB/DB Push Press (left)

-25 Goblet Squats

-25 KB/DB Push Press (right)

-400m Farmers Carry

-25 KB/DB Push Press (left)

-25 Goblet Squats

-25 KB/KB Push Press (right)

-800m run

-50 hollow rocks

Don’t go above the following weights in each hand.

Ladies: 25lbs DB

Guys: 45lbs DB”

-jog to stairs in cathedral park

-Wrist series

-Quadrupedal warm up WOD. Complete about 10m of each of the following:

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

-10 squat

-10 side to side squat

-10 pike squat

Then

-pistol prep progression from the bottom of the squat.

Lean to one side (e.g., right) and try to begin lifting other side foot (e.g., left) off the floor.

Lean to the next side (e.g., left) and repeat the process with the other foot.

Alternate sides for 15 to 20 reps.

Start lightly and progressively increase effort and range of motion with each rep.

WOD = 4 rounds as follows:

Round 1

-Quadrupedal motion: travel up the stairs with head pointing up stairs

-2 stair repeats

-10 alternating 5s descent pistol negatives

-rest 1 min

Round 2

-Quadrupedal motion: travel down the stairs with head pointing up the stairs

-3 stair repeats

-10 alternating 5s descent pistol negatives

-rest 1 min

Round 3

-Quadrupedal motion: travel down the stairs with head pointing down the stairs

-4 stair repeats

-10 alternating 5s descent pistol negatives

-rest 1 min

Round 4

-Quadrupedal motion: travel up the stairs with head pointing down the stairs

-5 stair repeats

-10 alternating 5s descent pistol negatives

For stair repeats, run up the stairs as fast as possible (safely) then jog down the stairs safely at a brisk but relaxed pace.

For pistol negatives: start in the front scale position, then lower smoothly to your position of stability

Scale positions of stability as follows:

Bottom of the pistol > thighs parallel to ground > seated position on a surface (thigh parallel to ground) > high seated position on a surface