Workout of the Day

Warmup

-wrist series

-20 deficit calf raises

4 min Tabata jumprope (20s work, 10s rest) 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

– 6 inchworms

-5 x 10s deficit pushups

-warm up pike pushups or HSPU

WOD 1 = 6 Min AMRAP

-4 pike pushup or HSPU

-8 burpees

-32 Double unders

-Rest 4 min

6 Min AMRAP

-4 pike pushup or HSPU

-8 burpees

-32 Double unders

WOD 2 = Wellness = 3 Rounds

– 12 trap-3 raises https://youtu.be/jRcoO8MXc8s?t=81 control tempo. Test ROM

-1 min curled seiza

– 40s static shoulder flexion with PVC

– 40s static shoulder extension with PVC

-1 min kneeling achilles stretch each side

-2 min Supine pec stretch on elevated surface https://youtu.be/xvhQ1vUblKw?t=25

Continuing our goblet squat series! Remember to be meticulous about mechanics. We recommend doing the warmup and (if you like) this WOD barefoot and being mindful of raising your arches, gripping with your toes, driving from the heel and keeping the whole foot on the floor!  Remember to keep track of your weights for this progression the same way we would if you were coming into the gym.

Be stable on the lunges.

Warmup

-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

If you cannot perform or scale any step in the warm up, do the last movement you could perform well.

* 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 = 6 sets

-30 goblet squats

-30 walking lunges (no weight)

-2 min rest between sets

*same weight as last week for goblet squats

*make sure you stand up all the way during your lunges!!!

Wellness

-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side

Warm up

1 min jog in place

-10 arm circles forward

-10 arm circles back

-10 cat cow

-1 min jumping jacks

-wrist series

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

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

-20 scapular pulls

– 10 reps camel bridge https://youtu.be/_94obIw4quE?t=460

-accumulate 20s with chin above the bar or holding a pull as high as  you can  on your apparatus.

-accumulate 20s 3-stage segmented pull up or segmented pull up negative  https://youtu.be/EihD_pt2AFA?t=314

20:00 EMOM (5 Rounds)

A. 5-10 pulls Adjust difficulty so that it is a 30-40s challenge

B. 30s Hollow Rock/Hold

C. 10 reps or 40s prone shoulder flexion and extension https://www.youtube.com/watch?v=AwrXtJdqfXU

D. 30s arched body hold/rock

Test movement and set up for WOD 2

WOD 2 = 4 Rounds

-10 bench dip.

-20s prone pectoral stretch each side twice https://www.youtube.com/watch?v=tatrv67rou8

-5 x 10s bench dip negative.  Posture is key. Don’t let shoulders roll forward.. push elbows back

– 10 arm circles forward, 10 arm circles backward

* Keep shoulders down and back. Adjust height of bench or feet to scale. Extend neck upward and imagine trying to touch elbows behind your back at the top of each rep

**If you don’t want to run our zoom classes will provide alternatives or check out one of our home workouts on the blog**

Warmup

-20 deficit calf raises

-10 air squats

-20 deficit calf raises

-20 side to side squats

WOD 1; run continuously for 20 minutes.  The pace does not have to be fast. Start slowly and try not to be really out of breath in the first 4 minutes.  See you back at the zoom class in 20min

If you can’t run, do a 20 min EMOM with 4 rounds of:

-jogging in place any pace

-Jumping jacks

-butt kickers (stay as dorsiflexed as possible, use your arms)

-jumprope

-high knees

WOD 2 = Quadrupenal motion Spend a minute on each step for 2 rounds. Focus on unpaclking shoulders and hips wherever you can. Extend limbs as far is safe for you. Spread fingers and toes as much as possible.  Barefoot recommended!

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”

Warmup

-10 deficit calf raises

-10 cat cow

-1 min jogging in place

-10 arm raises overhead

-15 arm circles forward

-15 arm circles backward

-30 jumping jacks

-wrist series

-1 min jogging in place with high knees for last 15s

-10 deficit calf raises

WOD 1= 2 rounds of 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

-rest 1 min

Then

-90s camel bridge https://youtu.be/_94obIw4quE?t=460 (scale using chairs if needed https://youtu.be/_94obIw4quE?t=499

-20 scapular pulls

-30s one armed upright lat lean with each arm *

-accumulate 20s with chin above the bar or max sheet pull with elbows behind body

-30s bent sideways lat stretch each arm**

-accumulate 20s 3-stage segmented pull up or segmented pull up negative  https://youtu.be/EihD_pt2AFA?t=314

-30s bent twisting lat stretch each arm https://www.youtube.com/watch?v=mIqDPNqxhz0

*Upright lat lean

Sit back strongly while keeping the torso upright.

Stay more upright (hips and knees 90 deg) than in the video  and allow shoulder to protract

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

If you don’t have a post then hold both ends of your bedsheet together in one hand once it is wrapped around your anchor

** bent sideways lat stretch

Keep the hands and hips relatively stationary while laying the upper arm on the ear and stretching the lat sideways.

https://www.youtube.com/watch?v=25PavDS0wW8

WOD2 = 5 Rounds (15 min EMOM)

-15 incline rows https://www.youtube.com/watch?v=djKIXWxwLx4

– stretch each arm as according to round as follows

– 1 min of 30s dislocate pass throughs and 30s inlocate pass throughs

1) 20s one armed upright lat lean with each arm

2) 20s bent sideways lat stretch each arm

3) 20s bent twisting lat stretch each arm

4) 40s camel bridge (reps) https://youtu.be/_94obIw4quE?t=460

5) 40s alternating bent twisting lat stretch for reps https://www.youtube.com/watch?v=R41YyDt64qE

Be sure to keep constant back pressure on your hands and hips

Wellness (from thoracic bridge series)

-90s supine shoulder extension. Don’t push into elbow pain

-10 r supine shoulder extension walk

-90 s seal stretch

-90s reach underneath each side

-90s seal rock

-90s supine trap stretch