Workout of the Day

Warmup

– 200m no-run.  Move in any way you like except running or waking forward

-1 min jumping jacks

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 alternating deep lunges

-10 Hawaiian squat (5 each side)

-10 alternating deep lunges

WOD 1 = 5 R

-10 alternating weighted lunges*

– 15 arched body rocks.  Keep heels together with knees and elbows straight

* increase weight throughout round as you see fit. Start with forward lunges on the first round, reverse lunges on the 2nd round and keep alternating for 3 sets of forward and 2 reverse over the course of the WOD.

WOD 2

Warmup with 2 rounds of

-10 doble arm bicep curls (both hands on one DB/KB)

-10 standing behind-the-neck double arm tricep extensions  (both hands on one DB/KB)

Then 4 Rounds

-10 single arm bicep curls each side https://www.youtube.com/watch?v=yfIipkiRpXY&feature=youtu.be&t=83

-10 single arm tricep extensions each side https://www.youtube.com/watch?v=_gsUck-7M74

Complete 10 on one arm before moving to the other arm

Increase weight as you see fit.  Aim to go unbroken on each set although you can rest as needed between sets.”

-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 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

-wrist series

-30s arched body rocks

Review movements for WOD.  Practice a few reps of each movement. Start with light KB/DB.  If it is problematic to increase weights you can stay at a light weight and focus on movement quality.

WOD 1;

6 min EMOM (2 Rounds)

-10 double kb/db swings

-8 double KB/DB cleans

-4 double KB/DB clean + jerk  (ground to overhead)

Rest 2 min

6 min EMOM (2 Rounds)

-5 double KB/DB thrusters

-4 KB/DB Overhead squat each side

-8 double KB/DB  push press with 2s hold at the top

WOD 2:

5 Rounds  AMRAP 2 min work, 1 min rest

-200m farmer carry

-12 burpees

-100m waiter and luggage carry (one arm overhead, one arm down at side)

-15 push ups

Go as far in the cycle as you can for 2 minutes. Rest one minute then continue where  you left off.  Try to distribute load evenly on the waiter/luggage carry.

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

Every 2.5 min

sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).

Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.

Go as far as you can in the following times

walk back to starting point and rest.

Round 1 = 8s (0:00)

Round 2 = 10s (2:30)

Round 3 = 12s (5:00)

Round 4 = 14s (7:30)

Round 5 = 16s (10:00)

Round 6 = 14s (12:30)

Round 7 = 12s (15:00)

Round 8 = 10s  (17:30)

we are looking for higher power  output over shorter duration

scaling as follows

first time hill sprinters will do only 3 R.  They can join any of the sprints according to how they feel

Cool down

-400m run

Wellness:

-leg swings

2R 10 forward and 10 lateral for each side

50m walking hamstring stretch

50m walking quad stretch

Wellness:

-20 double leg deficit calf raises

-10 deficit calf raises each side. Go slow and maximize range of motion at each end of ankle mobility. you can break it up into small sets on each side (2, 5, etc)

-hurdler half hurdler 2 min each side

-10 pike squat

– 2 min standing pike

Today’s goal is to introduce  you to a tool you can use during lockdown, quarantine, restriction.

It is Ido Portal’s 30/30 squat challenge. You are welcome to participate in the challenge if you like, or to scale it… for example 5/30 would be 5 minutes of squatting per day for 30 days. But today is to give you some guidance that will help you make the decision safely, and enable you to think about maintenance tools. days.

Links below describe the 30/30 challenge and background.

http://www.hydramovement.com/training-blog/3030-squat-challenge#:~:text=What%20is%20the%2030%2F30,a%20period%20of%2030%20days.&text=The%20Rule%20of%20the%2030,erect%20or%20with%20neutral%20spine.

http://placeofpersistence.com/30-30-squat-challenge-by-ido-portal/

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 hawaiian squat. 5 each side

-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM

-10 bottom-up pistols

I’d strongly recommend doing as much of today’s workout barefoot as is feasible for you.

If you cannot get into a squat, or you cannot hold your torso upright, or your back rounds under fatigue, hold on to an object for assistance or use a counterbalance weight. Ask your coach to clarify.

Do not “rest” on your knees. Especially if this causes knee pain.

If you cannot keep your heels on the ground then elevate the heels as needed by whatever means is convenient. This can include facing down hill on a slope, placing an object behind the heels. Wearing shoes with stable heels.

If you feel something is wrong, just stand up and take a break.  If your squat form is dangerous, coaches will encourage you to take a break.  Don’t worry if you can’t stay in the squat for the whole 20 min today. The goal is to get a gauge for how you might incorporate this into a sustainable daily routine including things like computer breaks.

WOD. Try to stay coordinated as a group. Cycle through this sequence for 20 min. Be mindful to always lengthen your spine and stay on the heels.

-50 squat bounces.  These should be GENTLE… same principle as your pike squat https://youtu.be/MJJ-y-vAj5E?t=300

-gentle knee push 10 per side https://youtu.be/lbozu0DPcYI?t=13

-Unilateral external rotation. 10 reps each side with 10 s hold on last rep https://youtu.be/MJJ-y-vAj5E?t=341

– prayer stretch 20 reps at 2 s per rep https://youtu.be/lbozu0DPcYI?t=79

-sky reaches. 12 per side https://youtu.be/lbozu0DPcYI?t=44  extend range if possible

– squatted head to ground. 10 reps + 10s hold on last rep https://youtu.be/MJJ-y-vAj5E?t=372

Stick with it guys. Hopefully by now you have a sense of where you can begin to safely add intensity. 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

-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”