Workout of the Day

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 = 4 sets

-30 goblet squats

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

-2 min rest between sets

make sure you stand up all the way during your lunges. drive off the front heel and don’t have any wobble in the knee.

Wellness

-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side

Warmup

-10 cat cow

-wrist series

2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE

-30s prone Y (thumbs up) 1:19

-30s prone T (palms down) 2:12

-30s prone W (palms up) 3:08

-3 prone pull up 3:57

-20 jumping jacks

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

-6 inchworms with extra push up

-5 x 6s descent pushup negatives

Then:

perform a 30-second double-under test run. If you do 30+ reps in 30s, do the 5:00 AMRAP as written (50 DU each round). If not, choose a number of reps that you expect to take :30 – 1:00 to complete (10-30 double-unders). You can also perform 50 no -rope double unders (spin  your wrists twice per jump) or 100 single skips as a substitution

Then:

Warm up weights for the version of Devils press you will do

WOD: On a Running Clock

0:00-5:00

5:00 AMRAP

-50 Double-unders

-10 Devil’s Press

5:00-8:00

-Rest 3:00

8:00-13:00

Repeat:

5:00 AMRAP

-50 Double-unders

-10 Devil’s Press

13:00-18:00

-Rest 5:00

18:00-30:00

12:00 EMOM

A. 10 Right leg DB/KB Bulgarian Split Squats @ 2011

B. :30 Hollow rock/hold

C. 10 Left leg DB/KB Bulgarian Split Squats @ 2011

D. :30 arched body hold

Devils press double arm https://www.youtube.com/watch?v=zlqEtAUds-I

Devils press single arm https://www.youtube.com/watch?v=l6_aD2IWEEA

The Devil’s press is a movement that combines a burpee with a dumbbell or kettlebell ground to overhead or swing. Depending on the weights you have available, you can either do alternating single arm devil’s presses, or you can use two dumbbells for each rep. If using a kettlebell, do your burpee with hands on the ground (for safety) and then grab your KB and perform a single arm snatch or swing to complete the rep.

For the split squats during your EMOM today, the “”2011″” tempo calls for a :02 descent, no pause at the bottom, a :01 stand, and a :01 pause at the top of each rep

Goblet squat 4

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

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

-20 airsquats

-2 min rest between sets

*same weight as last week

Wellness

-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side

Warmup

-wrist series. Use wall if advanced

-90s jogging in place

-2 min systems check 1

5 Rounds 20s work: 40s rest

– prone lift off with stick  https://www.youtube.com/watch?v=CdFRtpV7Xoo    https://www.youtube.com/watch?v=e7vDig7m1lw

https://youtu.be/ab1B2jK-csI?t=63     https://www.youtube.com/watch?v=pc7q7tUNqQs

Then (test this before starting)

-3 min assisted pec major supine stretch. Use foam roller, or bench or roll up a carpet.  If you need light weights go ahead, but nothing more than 0.5 lbs.  Aim for a passive hang with palms up and arms straight out to sides. Be patient and don’t break the stretch before time. If you are comfortable after 90s you can move arms through range of motion as shown in video at

11:48-12:45 at https://youtu.be/LVN5ZmjSvwE?t=709

Then Take a few minutes to test options for the following before starting your sets

-3 X 15 rotator cuff wall slides.

Stay hollow and keep shoulders away from ears. Try to externally rotate. Keep elbows at shoulder width and try to spread palms laterally away from body

If this is easy, use a band, use it like this https://www.youtube.com/watch?v=hUO4MGIVAyc

If  you have a small foam roller use like this https://youtu.be/kueW4mpXiss?t=210

You can combine band and foam roller like this https://youtu.be/kueW4mpXiss?t=284

If nothing then use like this https://www.youtube.com/watch?v=LvW1tOPwTBM

WOD 1

-7 minutes of hanging.

Stay relaxed. Aim for a slight hollow if you can. But it is more important to stretch out than create too much tension. So don’t worry about the hollow if it presents difficulties for you. Aim for flexed wrists if you can

2 Rounds

-1 min seated twist each side https://youtu.be/sOYuheh0rbU?t=1653

Go cross-legged. Make sure you get all combos, for example L and R leg on top for each side you twist to

You can use your twists strategically as breaks from hanging. You will have up to 4 breaks.

WOD 2:

-10 r side to side squat

-2 min standing pancake

-10 r side to side squat

-90s vertical frog each side

-90s piriformis each side

-2 min diamond frog

-30s rock hugging knees to chest

-90s frog

-30s rock hugging knees to chest

-90s frog rock

-90s pancake shoulder each side

-10r seated good morning

Warm up

-10 cat cow

-20 scapular pulls

-wrist series

3R

-15s jumping jacks

-15s mountain climbers

-15s up downs (burpee without the pushup or jump

Then

– 1 min max hold at the top of your pull

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

then

Barefoot recommended

-1 min plate goblet rock

https://www.youtube.com/watch?v=pCEpcIo-O4I   0:46-3:25  Use hip bounce and ankle flexion according to mobility

-10 plate goblet pause partials. On each rep, Raise for 5 s before down and stand.

https://www.youtube.com/watch?v=pCEpcIo-O4I 3:26-5:00* 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

Then one practice round

-3 pull ups

-6 push ups

-9 squats

Use what you  have. For example substitute pull ups with or 5/5 db rows, sheet pulls etc.

WOD = “”CINDY””

20:00 AMRAP

-5 pull-ups

-10 push-ups

-15 squats

Keeo moving.  Push ups are the most common burn out element, so start breaking these up before you need to.  Focus on great form, especially in the early rounds. Once you have the movement patterns dialed in, try to keep up the pace or go faster.