Workout of the Day

Warmup

-1 min jog in place

-10 cat cow

-wrist series

-10 x 6s descent squat with arms overhead

-10 x 5s descent pushup

-20 jumping jacks

Tabata jumprope: 20s of each movement followed by 10s of rest

-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

WOD :

-50 double-unders

-50 twisting bear

-50 double-unders

-50 lunges (weight optional, backpack, )

-50 double-unders

-50 down-ups (straight-armed plank burpee without jump or pushup phase)

-50 double-unders

-50 lunges

-50 double-unders

-50 push-ups

-50 double-unders

Wellness

4R

-10 deficit calf raises. Take your time. Stretch here

-30s Static Standing Shoulder Extension *

-30s reps Static Seated Shoulder Flexion **

* Standing shoulder extension

-Strive to elevate the bar until it is level with the shoulders.

– Remain upright with a flat back as the bar is raised.

https://www.youtube.com/watch?v=BS_JIvS-Pqo

** Static Seated Shoulder Flexion

tilt forward and “”pull”” the hands behind the head.

https://youtu.be/3syPjfyjMX4?t=4  ”

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

-wrist series

-2 min systems check 1

-6 standing trunk circle each side

-6 x 7 s descent pushups

-5 outside-inside-outside-back each side

Then

3R each leg of

-30s Front scale and 30s back scale

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

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

Best if done with shoes off. Remember to maintain arms a even height. Don’t let them drop.

Then

-2 min rocking table

Warm up weight for stiff legged windmill. If you have no weights, even a fat book or a backpack with stuff will do.

WOD = EMOM for 3 Rounds

-40s max hollow rock/hold

-5 table Inside out*

-5 weighted stiff legged windmill each side**

-40s max arched body rock

-15 burpees

-1 min rest

Wellness

5R

-5 reps weighted standing oblique stretch each side.  https://www.youtube.com/watch?v=VbIulUUUtKU

Go slow on these and maximize range of motion. Go straight to the side without leaning forward or backward

*Table inside out

1) Down and back is one repetition.

2) Keep the chest elevated at all times.

3) Keep hips elevated at all times, even while supporting bodyweight with one arm, or when facing the floor.

https://www.youtube.com/watch?v=RPCzwSCPypg&index=8&list=PLrEG2939TkBb_Zm-R3nXf5_0y4NJMie9T

** weighted stiff legged windmill

– Both legs remain locked and straight at all times.

– Keep the dumbbell above the supporting shoulder.

– If DB is in left hand, you can turn the right foot out (supinate) to ease the mobility strain

https://www.youtube.com/watch?v=-da8NJKPhxQ”

IF you don’t have a place to do pull ups or dips use sheet rows and floor dips or bench/chair dips. Be sure to point elbows behind you

https://www.youtube.com/watch?v=KJk2oeaMNA4

Keep body rigid. Move feet closer to glutes to reduce difficulty.

You can also adjust difficulty by raising one leg, elevating legs or using some combination of the two https://youtu.be/oVIBgopGrRQ?t=69

If you have the equipment for dips but not the strength, you can use a leg assist https://youtu.be/oVIBgopGrRQ?t=176

Warm up

-10 cat cow

-wrist series

– 2 min systems check 1

-20 scapular pulls

– 5 reps prone weighted arm circle each direction. 2lb or less.  https://www.youtube.com/watch?v=0cDJsaLMlDE

-2 min rocking table

-1 min hang

-5 x 5s push up negative

-accumulate 20s with chin above the bar

-15 s at the top of the dip

-10 s at the bottom of the dip

– 2 x 10 second dip negative

-accumulate 20s 3-stage segmented pull up or segmented pull up negative  https://www.youtube.com/watch?v=EihD_pt2AFA

-15 s at the top of the dip

-10 s at the bottom of the dip

– 2 x 10 second dip negative

WOD 1 =26  Min EMOM

-Odd  minute pull

-Even minute dip

Use the following rep scheme. 1,2,3,4,5,6,7,6,5,4,3,2,1

So for example

Minute 1: 1 pulls

Minute 2: 1 dip

Minute 3: 2 pulls

Minute 4: 2 dips

Focus on the highest form you can manage. So for example, if one pull up feels to easy. Make it slow, pull higher or do an L-pull up.  In the higher sets, you don’t have to do all reps at once.  Break them into manageable chunks over the course of the minute but adjust  your version to the highest quality you can manage.

Wellness 2 Rounds

-20 backward arm circles

-20 forward arm circles

– 45 s Static Seated Shoulder Flexion  *

– 45s Static Standing Shoulder Extension  https://www.youtube.com/watch?v=ErqPnQZuUK0

Go for biggest range of motion possible on arm circles. Slow down to unpack the shoulders if  you need

* *tilt forward and “”””pull”””” the hands behind the head.

https://www.youtube.com/watch?v=RkHGxDqDFW0

If you can get to a track today it will be great

Warmup

-10 calf raises, feet forward, heels and toes touching

-10 calf raises, heels touching, toes as far apart as possible

-10 calf raises, toes touching, heels as far apart as possible

-Run 3 min.  if you can’t run, mix jogging in place and jumprope switching every minute

-10 squat

-10 side to side squat

-5 single leg deadlift each side

-10 pike squat

WOD;

200 – 400 – 600 – 800 – 1200 – 800 – 600 – 400 – 200m Run

Rest 1:00 after each effort.

Strive to be consistent and shoot for your 1-mile PR pace throughout.

If your 1-mile PR is above 9:00, perform the following intervals:

200 – 400 – 600 – 800 – 600 – 400 – 200m Run

Rest 1:00 after each effort.

Strive to be consistent and shoot for your 1-mile PR pace throughout.

If you can’t measure distance, try time intervals as follows:

1:00 – 2:00 – 3:00 – 4:00 – 6:00 – 4:00 – 3:00 – 2:00 – 1:00. Remember to maintain the 1:00 rest between each effort.

And if you have access to a rower or a bike and you want to mix it up, give this one a shot! Use the same distances on a rower. On a bike, use the time interval option.

If  you can’t run or use a machine then treat each interval as an EMOM of

-high knees

-jumping jacks

-jumprope

-down ups (think burpee without the pushup or jump)

So for one minute, you’ll only do high knees

For 2 min, do 1 min high knees, followed by 1 min jumping jacks

For 6 min, go through all for movements and restart with high knees and jumping jacks for the 5th and 6th minute respectively

Maintaining your 1-mile PR pace today is absolutely an aggressive goal. If in decent shape, you might get this on the 200, 400, and 600m sets; most of us will fall short on the 800s and 1200. If that happens, what a great opportunity to train not only your engine, but your mind! Regardless of your pace, don’t get discouraged or frustrated. Stay present, focus on the interval you’re on, and soon you’ll be finishing strong on your final 200 meters!