Workout of the Day

Today all classes are our signature bootcamp format. Which means you are gonna get a fun, full body workout with strength and conditioning movements selected by your coach!

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. Test out all movements in the WOD, and make sure you are set up to go and transition.

WOD = 2 Rounds 20 min EMOM.

-15 incline pushups

-1 min table rock

-15 Pushups

-20 double arm circles forward

-1 min alternating plank row to wing

-20 double arm circles backward

-10 pseudo planche pushup

-10 alternating twisting bear

-10 bench dip, floor dip or ring dip

don’t work for longer than 1 minute at any given station.

if you get to a stage where you can’t continue, then repeat the last step you could successfully complete

Wellness

3 Rounds

-30s static shoulder extension with PVC https://www.youtube.com/watch?v=BS_JIvS-Pqo

-30s shoulder extension pike stretch https://www.youtube.com/watch?v=naSGLvig23o

-1 min static shoulder flexion with PVC https://youtu.be/ixyIlgm9BHs?t=5

Movement details

incline pushup

Use something about hip height

https://www.youtube.com/watch?v=337Zw4-tBok

butterfly shrug/ scapular row

https://youtu.be/yB6zS8lt-DM?t=396

https://youtu.be/ZBdI5znGgtQ?t=410

pseudo planche pushup

1) Lean forward until the hands are just in front of the hips.

2) Keep the scapula strongly protracted and depressed.

3) strong posterior pelvic tilt with toes pointed

4) turn fingers out if it helps .

5) don’t get saggy in the back. Keep hollow body

6) don’t let bodyweight shift backward on the way up.

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

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

Bench dip https://www.youtube.com/watch?v=LlcuOTiyu80

Keep shoulders away from ears and do not allow them to jutt forward. Keep scapulae strongly depressed (down). Elbows should move behind you as straight back as possible. It is not necessary to try to stretch into an uncomfortable range of motion. Find your natural range. If you feel shoulder discomfort, try externally rotating the arm (opening the chest) by pointing thumbs forward or at a 45 degree angle away from your body. Keep the shoulders down and away from your ears, point your elbows back and straighten from the elbows.

1) Initially you may find that you prefer descending only to 90 degrees until your shoulder mobility improves.

2) body vertical. Don’t lift hips at the top of the dip. Keep shoulders away from ears.

3) at bottom, get shoulders as close to hands as possible.

https://www.youtube.com/watch?v=jox1rb5krQI

Consider using 2 boxes or benches so that feet are at the same height as hands or higher.

**IF you Zoom with us, your coach will have an alternative workout. Do this on on your own at the track!

Run.

Today is meant to prep for intensity. Low volume, lots of rest but high quality.

Warm up:

-400m no run. Any movement except running forward

-400m jog

-400m as follows: 100m build up, 100m easy karioka (recover fully), 100m buld up, 100m easy skip (recover fully)

-400m as follows: 100m build up, 100m walk, 200m relaxed sprint

-10 arms overhead squat

-90s kneeling achilles stretch each side.  https://gymnasticbodies.com/courses/sHAMSmedia/HAMsSE10-1.jpg

-10 calf raises (full range of motion)

-10 leg swings each direction

-10 calf raises (full range of motion)

-10 pike squat

-10 side to side squat

-8 outside inside outside back

-10 alternating deep lunges

WOD

-500m run: 70% effort up to 400m; then 80% effort on the last 100M/

-rest 4 min . during that rest do 10 pike squat and 10 side to side squat

-500m run: 70% effort up to 400m; then 80% effort on the last 100M/

-rest 4 min . during that rest do 10 pike squat and 10 side to side squat

Then

-2 X 200m run at: 75% effort; rest 1 min between efforts

Stay smooth with good mechanics. Relax and find a balance between maximizing distance per stride and keeping a high turnover rate

Cool down

-10 pike squat

-10 side to side squat

-travel 400m (walk, jog or hybrid)

Wellness

2 rounds

-90s half hurdler stretch each side

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 = 5 sets

-30 goblet squats

-30 walking lunges. Suggest 10 forward, 10 back, 10 forward for advanced athletes

-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

Today is our third revisit our “”rockclimbing”” WOD from March 31. If you found that WOD challenging, this is a good chance to see how you have progressed with some of our lockdown targets. Especially given our focus on body control with the pistol development and goblet squat series

https://www.youtube.com/watch?v=ChGP5ahvvN4

Please review movements before starting, so you’ll know what you need and where you need to be.

I’ll link you to time points in the routine to help you follow along

Warmup

– wrist series https://www.youtube.com/watch?v=MvhTMp28-s8   If you have been doing the writs series regularly you can begin to experiment with the next level, which is the wall. I’d recommend placing a yoga mat, towel, T-shirt or some other protection on the wall. Do the exercises on the wall while standing in hollow body position. How much  you lean into the wakk will adjust the pressure on your wrists.

– plank with 10 external rotations (1:04 at https://youtu.be/ChGP5ahvvN4?t=64)

– 5 slow controlled pushups. Keep elbows in   https://youtu.be/ChGP5ahvvN4?t=71

WOD. Coaches aim for people to do one movement every 90s. Use long rest periods to ensure emphasis on quality of motion

Take time to help clients through their setup.  We’ll revisit this about once a month, but taking the investment to work through the kinks here will make a lot of shelter in place easier over the next few months

– 3 sets of 10 perfect pushups.  Scaling options here https://youtu.be/ChGP5ahvvN4?t=80

– 8 wrist circles in each direction  https://youtu.be/ChGP5ahvvN4?t=150

-45s downward facing dog

-3 sets of wall walks (1 to 3 reps per set).

Stay hollow. If only doing one rep, try for a 10s handstand hold at the top of the rep

-1 min crab position https://youtu.be/ChGP5ahvvN4?t=231

If you have trouble getting hips up, use the rocking table stretch from GB thoracic bridge series https://www.youtube.com/watch?v=LShZtfxPBV8

-45s sphinx pose https://youtu.be/ChGP5ahvvN4?t=236  .

Keep shoulders away from ears and open your chest. Look up if you have the mobility

– Bridge rotations. 3 sets of 6 reps (3 per arm) https://youtu.be/ChGP5ahvvN4?t=282

Think of these as an application of “twisting bear” from the GB thoracic bridge series https://www.youtube.com/watch?v=BI4NT9mVmmA

Scale by using a wall https://youtu.be/ChGP5ahvvN4?t=244

Or scale by using ¾ rotations  https://youtu.be/ChGP5ahvvN4?t=267

-10 scapular pushups

– Tuck planche: 3 sets of 10 seconds

Scale using high elevation like chairs  https://youtu.be/ChGP5ahvvN4?t=319

Low elevation like blocks or parallettes  https://youtu.be/ChGP5ahvvN4?t=332

Or going from the floor if you have the capacity https://youtu.be/ChGP5ahvvN4?t=344

-10 pike squat

-1  min standing pike stretch from our GB front split series

– L-sit:  3 sets of 10 seconds

Scale using chairs and a tuck https://youtu.be/ChGP5ahvvN4?t=381

Straight legs and a ledge https://youtu.be/ChGP5ahvvN4?t=393

Keeping toes at hip level https://www.youtube.com/?t=404

– 10 by 10s squat descent. Feel free to use arms overhead option. Barefoot recommended

– 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.

-2 sets of 10 s per leg at the bottom of a pistol https://www.youtube.com/?t=440

Scale by holding onto an object or using a counter weight.

Hold at a position of stability. Keep your spine as straight as you can and don’t collapse in the bottom of the pistol.  It’s OK if you have to hold the single leg squat without reaching bottom position

– Pistol (single leg squat) 3 sets of 10 reps  https://www.youtube.com/?t=498

Scale using single leg deck squat (rolling pistol) https://www.youtube.com/?t=483

Single leg deck squat using both legs for final extension https://www.youtube.com/?t=458

Speed skater squats https://www.youtube.com/watch?v=slXwjk2V8GQ

Next you need something to hang/pull off of

– 20 scapular pulls  https://www.youtube.com/?t=530

– Strict Pull ups  3 sets of 6 to 10 reps  https://www.youtube.com/?t=562

Scale using jumping negatives https://www.youtube.com/?t=542