Workout of the Day

Warm up,

-Jog up to stairs at cathedral park

-wrist series.

-20 double leg deficit calf raises on the stairs.

Review movements and do a warm up, Practice run of2 rounds of 15s work and 30s rest at each station.  Focus on movement patterns and people flow,so they know where to go.

WOD = EMOM of 45s work per movement. 2 Rounds

– alternating plank row to wing https://youtu.be/ZBdI5znGgtQ?t=313

– L-sit. Thighs parallel. Knees can stay bent.Recommend using the wall at the stairs,

-toe tap plyos. Aim for target around mid shinheight or lower https://youtu.be/a9efC5T4yzA?t=14

– Push up + 4 mountain climbers, knee lift toopposite elbow. Incline OK

-step up + reverse lunge. https://www.youtube.com/watch?v=TECXbcpXNKU *

-reverse plank . Elevate feet if you can keep hipsin line with knees https://youtu.be/C-rIr3CWBN0?t=79

-front scale with 5 s pistol negative to seatedposition

– elevated plank walk outs.. https://www.youtube.com/watch?v=AF9ZSBzuIbU

– twisting bear

-rest 90s

*switch legs every 2 or 3 steps according to howfast you are.

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. Go slow and maximize range of motion at each end of ankle mobility.
-10 squat
-10 side to side squat
-10 pike squat
– 2 min standing pike

-400m no run

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

* 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 = 400m walking lunge

Advanced athletes can alternate lunging forward and backward every 20 steps, but keep moving in one direction.

Focus on accuracy and range of motion, but not necessarily speed.

Aim to

– keep the torso as upright as your ROM allows

-Keep the whole front foot stable with no wobble in the knee

-drive from the heel of the front foot

– control going in and out of the lunge with your glutes and NOT your knees!

Wellness

-walk 400m

-2 min curled seiza (barefoot recommended)

-2 min hanging pike

-2 min hanging pancake

-2 min curled seiza

Warm up,

-10 cat cow

-10 deficit calf raises

-1 min  no-run

-2 min jog

-wrist series

-10 squat

10 alternating plank row to wing https://youtu.be/ZBdI5znGgtQ?t=313

-10 side to side squat

-10 butterfly shrug/ scapular row  https://youtu.be/yB6zS8lt-DM?t=396 https://youtu.be/ZBdI5znGgtQ?t=410

-10 pike squat

-5 x 5s descent negative pushup. Keep elbows in and push out of thumb-side of palm

-10 jump squats

-10 deep lunges

WOD = 15 Rounds for time

-1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Burpees

-200m Run

1 Burpee the first round, 2 the second, 3 the third… final round is 15 burpees + 200m run

Basically run 100m out and 100m back, and do burpees in a good spot

Don’t sprint the runs unless you have been training consistently. This is a great chance to focus on form, smoothness and technique.

The first 8-10 rounds of this workout might feel like a running workout for most of you. The later rounds might feel like the burpees are the crux. I’d recommend getting your burpees smoothly (which implies quickly) and unbroken, then run as fast as you’re able without your burpee pace slowing drastically. Use the run as your throttle: if your burpees stay fast and consistent, keep that gas pedal down on the run. If your burpee speed starts to slow significantly, adjust your run accordingly by slowing it down a bit in order to keep your burpees quick!

Total volume today is 120 burpees and 3000 meters of running (just under 2 miles). Split up into 15 rounds, it means there are 30 transitions. That’s 30 opportunities to either move with a purpose, or change the stimulus by resting. Remember that both the burpees and run are movements that you won’t fail on. It’s just that your pace may vary. Focus on moving well, and with a purpose! And you’ll be OK with where you are now. Get started right away by getting to the ground on your first burpee of every round immediately and taking the first step of your run right away when those burpees are done. Once you start, keep going!

Time cap is 25 min.

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