Workout of the Day

-1 min jog in place

-1 min jumprope

-1 min scapular pushes

-1 min arm circles (30s forward, 30s backward)

-1 min jumping jacks

-1 min pike squat

-1 min standing pike

Then

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

If too stiff to perform then lie prone on a bench and use the greatest range of motion you have.

If very flexible, then hold weight (3lbs or less) or resistance band. 5:03

Then

– Front Raise (https://www.youtube.com/watch?v=gEpQwgX6MMI ) – 1 set x 15/arm

– Laying Wiper (https://www.youtube.com/watch?v=vVV0-VSDFSQ )- 1 set x 15/arm

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

– ARE Squats (https://www.youtube.com/watch?v=CJ2d9Zqq7sE) **– 1 round

-1 min support squat https://youtu.be/LA7B71Z5UCM?t=243

– Overhead Mobility Drill – 1 round

– ARE Squats – 1 round

– Overhead Mobility Drill – 1 round

– Front Raise ( https://www.youtube.com/watch?v=gEpQwgX6MMI ) – 1 set x 15/arm

– Laying Wiper ( https://www.youtube.com/watch?v=vVV0-VSDFSQ )- 1 set x 15/arm””””

Then

Warmup

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

WOD = 2 rounds of Burgener warm up and skill transfer exercises.

I’d recommend both rounds with a PVC pipe or broomstick.  However if  you have a bar, you are welcome to try the second round with the bar. A light training bar is recommended. However, the focus today is not weight, but rather a focus on the meaning of the movements. Coach Burgener has found it useful to have students literally yell the purpose of the movement while doing each rep.  What you can yell is in CAPS below

Here are the exercises listed out:

Burgener Warm-up

Perform 3 reps of each. Move with a Purpose!

1. Down & Finish: SPEED THROUGH THE MIDDLE!

2. Elbows High & Outside: BAR CLOSE!

3. Muscle Snatch: SNAPPY TURNOVER!

4. Power Snatch Lands 2″” – 4″” – 6″”: FOOTWORK!

5. Snatch Lands: FOOTWORK!

Skill Transfer Exercises

Perform 3 reps of each. Move with a Purpose!

1. Snatch Push Press: OVERHEAD STRENGTH!

2. Overhead Squat: CORE STRENGTH!

3. Heaving Snatch Balance: ARM SPEED!

4. Snatch Drop: FOOT AND ARM SPEED!

5. Snatch Balance: FOOT AND ARM SPEED!

Here are several resources to help educate you on the Burgener Warm-up and Skill Transfer Exercises:

1. Burgener Warm-up demo short version

2. Skill Transfer Exercises demo short version

3. Burgener Warm-up & Skill Transfer Exercises demo medium version

4. Burgener Warm-up long version with Coach Burgener (some of the verbage has been updated since 2015)

5. Skill Transfer Exercises long version with Coach Burgener (some of the verbage has been updated since 2015)”

Today we’ll revisit our “”rockclimbing”” WOD from March 31. If you found that WOD challenging, this is a good chance to see how you have progressed. 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

Warm up

-20 deficit calf raises

-30 jumping jacks

-wrist series

-20 scapular pulls

-20 scapular pushes

-5 x10 s descent squat. Arms overhead if able

-10 pike squat

-6 inchworms

-20s at the top of a pull. (chin above bar, rings to chest, chest to table or towel or whatever you have)

-8 outside-inside-outside-back (4 each direction)

-1 min jumprope

-5 x 6 s push up descent. STAY HOLLOW! Even if you have to do these from knees.  Elbows at sides.

-5 x 4s pull descent. Extend fully at the bottom of the pull.

-1 min jumprope

Then: 2 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

3R: build in weight each round to warm up for WOD

-10 SDHP

-10 curls

-10 ground to overhead

As weights get heavier, you may reduce reps for this warmup as needed

Warm up weights for WOD

WOD  5 Rounds  (25 min EMOM)

If you have the option to get heavy

-5 Sumo Deadlift High-Pulls (135/75 lb)

-10 Curls (135/75 lb)

-15 Ground to overhead (135/75 lb)

-1 min jumprope

-25 arched body rocks

If you can’t get heavy

-40s Sumo Deadlift High-Pulls

-30s Curls. *

-40s Ground to overhead **

-1 min jumprope

-25 arched body rocks (or 50s max).

SDHP options

https://www.youtube.com/watch?v=gh55vVlwlQg

https://www.youtube.com/watch?v=hCF5rsJb1FA

https://www.youtube.com/watch?v=qsiLH1QwTsM

Curl options: Please try to keep elbows glued to rib cage in all versions

https://youtu.be/yfIipkiRpXY

https://youtu.be/LY1V6UbRHFM

https://youtu.be/ykJmrZ5v0Oo

* If you can only do one arm at a time then do 20s on each arm with as heavy a weight as you can move well

** Options for ground to overhead

https://youtu.be/-Wtm3vv58AQ

https://youtu.be/H0I_B1njFAY

https://youtu.be/K0ybAigPKZM

https://youtu.be/VVf5lUGG_9E

Arched body rock.. Keep

-heels and toes together

-elbows locked straight

-knees straight

-wrist series

-1 min cat cow stretch

Quadrupedal warm up WOD. Complete about 40s 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

WOD

25 min EMOM (5 Rounds) Work for target or a max of 45 s in each  minute. Reps should be slow and maximize range of motion. No need to rush to complete on time.

– 5 reps outside inside outside back https://youtu.be/YyrH3NQ2g8w?t=27

-5 arch hollow roll. 1 rep = roll in both directions  https://www.youtube.com/watch?v=iTumBpjs3fk

– max rock n roll to squat  https://www.youtube.com/watch?v=-FC6c_orTpU

-5 sideways long hollow roll *  https://www.youtube.com/watch?v=kuxgdwoRQKE  1 rep = both sides

–  5 stiff legged windmill with weight each side **  https://www.youtube.com/watch?v=aA0aQ-x_VA0

* Long hollow roll.

1) stay hollow at all times during the rep

2) you may adjust the intensity by rolling up onto either the knees, the forearms or both

** stiff legged windmill with dumbbell  – 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) if you have limited mobility