Workout of the Day

Goblet squat 3

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

Then: Warm up weights for WOD

WOD = 5 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

Warm up

-20 cat cow. Find scapular push. And if you have the mobility. Scapular pull

-wrist series. Use the wall if advanced. Adjust weight according to  your ability https://www.youtube.com/watch?v=0xwvfO3GegU

-2 min systems check 1

Then 4 R  (try EMOM per movement for pacing). Quality, not speed here.

-5  five-second descent pushups.  Keep perfect form with hollow body and elbows in. Even if from knees

-10 hollow rocks

-5  side over arch (each side) https://youtu.be/Fuky2Ac3Xrw?t=82

-10 arched body rocks. Keep elbows locked, with ankles and knees together

WOD 1 = 14 min ascending ladder

2, 4, 6, 8, 10, 12 etc

– burpees

– arch hollow roll. 1 rep = roll in both directions  https://www.youtube.com/watch?v=iTumBpjs3fk

WOD 2 /Wellness = 5 R

-5 to 10 bench dips or floor dips according to ability and equipment. *

-10 backward arm circles

-10 forward arm circles

*floor dips https://youtu.be/KJk2oeaMNA4?t=41 https://www.youtube.com/watch?v=pnt7HBOvUj8

For all arm circles. Use shoulders to rotate palms to face the direction of travel. Aim to “unpack the shoulders”. Start gently and squeeze at the end range of motions if  you need.  Although this is super simple exercise, be mindful and don’t start too fast.  Stay as close to hollow body position as possible

Warmup

-20 cat cow .Be mindful of incorporating scapular pushes (and pulls if you have the mobility)

-wrist series

-1 min jog in place

– Overhead Mobility Drill (https://www.youtube.com/watch?v=PgAmp5MTK90) * – 1 round

-10 squats arms overhead

-10 side to side squats arms overhead

-1 min jumprope

-20 scapular pulls

-10 pike squat

-10 deep lunges

-max hold at the top of a pull in 1 min*.

-1 min lizard lunge

*this could be chin above bar, pull sheets past your chest, chest to table etc

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

WOD 1

5 Rounds (10 min EMOM) alternating movements each minute

-10 Pistols

-5-10 Strict Pull-ups, Body rows, or DB/KB Rows

Then,

Warm up weights and review technique for WOD 2

WOD 2

10:00 AMRAP

-10 Hang clean & jerk . use barbell, DB/KB/Object according to what is available to you

-20 Step-ups (weight optional)

-30 Double-unders

Warm up

Jog or move for 15 min.  If you can’t go outside and run, do a 15 min EMOM

5 rounds of

– 1 min running in place (alternate high knees, butt kickers, etc)

-1 min jumprope

-1 min jumping jacks

Then

-10 pike squat

-30 deficit calf raises

– 2 rounds of 20s of single leg deficit calf raises on each side

-10 pike squat

WOD 1 = modified Annie

50-40-34-20-10 Rep rounds of

-double unders

-hollow rocks

WOD 2=

-50 calf raises with heels and toes touching. Keep knees locked and together

-90s elevated seiza

-50 calf raises with heels together and toes out. Keep knees locked and together

-90s squatted seiza.  Keep ankles in plantar flexion

-50 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward

-90s curled seiza. Curl toes under the foot as much as possible

-10  Pike squat

-2 min standing pike

-10  Pike squat

-90s min kneeling Achilles stretch on each side.

-90s Standing Achilles stretch each side.  Use foam roller or block. Keep heel down.

-90 s narrow hurdler each side on block/ab mats

-90 s wide hurdler on block/ab mats (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!

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

Then: Warm up weights for WOD

WOD = 4 Sets

-30 goblet squats

-20 air squats

-2 min rest between sets

go heavier than last week if possible

Wellness

-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side