Workout of the Day

Warmup

-30 deficit calf raises

-1 min elevated seiza

-30 deficit calf raises

-1 min curled seiza

-10 pike squats

-5 ten second descent squats

-10 jumping deck squats

-1 min jumping jacks

-10 deep lunges

-10 lizard lunges

WOD

-1000 alternating step ups with weight. Cap at 45 min

Wellness:

2 Rounds

-90s couch stretch each side

-1 min spinal twist each side

-1 min standing pike

Be sure to step onto a sturdy object. Pick a height where you do not have to raise your knee higher than hip level.  Have a system to record or keep track of your reps. Pace yourself like you would on a long uphill hike. Be sure to step evenly on both legs, especially on the way down.

Check in with your zoom workout partners to see how they are doing and see where they are at to manage pacing. Have fun with this and don’t stress about it.  Don’t push hard until the last 200 reps. Get water if you need it

Alternative WOD = go on a vigorous hike

Today an old bedsheet wrapped around a tree, pillar, joist, lamppost etc will work. Other ideas at

Home pulling  https://www.youtube.com/watch?v=nqUaZGCQPDw   https://www.youtube.com/watch?v=_z_k8p36Fek https://www.youtube.com/watch?v=EZRQHn_LHCI

Hanging on your door for pull ups are NOT recommended

Please thoroughly and carefully test any options using broomsticks and chairs if you use them

Warm up

-20 scapular pulls

-20 scapular pushes

-10 squat

-30s of pull negatives

-10 side to side squat

-30s of push negatives (5 s descent pushups)

-30s shoulder bridge rock. Aim to straighten knees  https://www.youtube.com/watch?v=q-hETGy8vl8

-40s of pulls

-30s of side arch up each side https://youtu.be/Fuky2Ac3Xrw?t=84

-40s of pushes

Then

WOD 1 = 5 Rounds (15 min EMOM)

0-1:  Max pulls

1-2: Max push (pushup or pushup variation recommended. Pseudo planche pushup if you can *

2-3: 1 min twisting bear

Pick a pace you can sustain for the minute. For example if you can do 15 pull ups in a set, then maybe sets of 5 with brief rests throughout the minute might be a good test target.

Pulls can be rows, pull ups or hangs,

Pick a push that involves your core. So for example, if push ups  are hard for you, then try plank shoulder taps where you really work on spreading your scapulae

WID 2:

5 Rounds

– 5 to 10 reps bench dip (Work) **

-10 backward arm circles (Mobility) ***

*  Pseudo planche pushup https://www.youtube.com/watch?v=llwSMLvomRY  push in hollow body with hands at hips the whole time

** Bench dip.

Keep shoulders down away from ears and scapulae retracted

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.

*** double arm circle backwards

https://www.youtube.com/watch?v=Az76EGV-V1Y

1) Keep the elbows straight and extended.

2) The arms should come relatively close to the ears.

3) stay in hollow body

2 Buckets of water will be ideal for today’s WOD if you don’t have KB DB etc. If your bucket handles hurt your hands, use folded up rags or work gloves to hold them

Warmup

-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

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

WOD 1

– tabata front scale

– tabata back scale

WOD 2

4 Rounds

-90s farmer carry (increase weight each round..add water to your buckets)

-20s arch body hold

-10s rest

-20s hollow body hold

-60s farmer carry

-30s hollow arch roll

-90s rest.  add water to your buckets for the next round

-wrist series

-20 scapular pushes

-30s walking high knees. Use running motion with arms

-30s slow squat

-30s deep reverse lunges

-30s running in place. Be sure to use arm motion

-30s jumping jacks. Keep elbows straight no matter how high you raise your arms

-30s running in place. Higher knees than last. Arm motion, dorsiflex, land on balls of feet.

-30s heel to butt. Use arm motion.

-30 running in place. Higher knees than last. Arm motion, dorsiflex, land on balls of feet.

-30s high knees

-30s running in place. Relaxed introductory pace. Be sure to use arm motion

-30s pike squat

-30s jumping deck squat

-30s inchworms

-30s alternating lizard lunge

Review movements for WOD 1 and practice each

WOD 1 = 3 Rounds EMOM :

Each round is 45s work : 15s rest. Rest 1 min between rounds

– 6 quick skaters *+ 1 jump squat  (cycle through this for 45s)

– cross body mountain climbers

-jumping lunges

-russian twist. No weight, maximize range of motion. You don’t have to go fast

-table or rocking table

-plank shoulder tap or pike handstand shoulder tap

-1 min rest

* see 0:53  at https://youtu.be/BOCgMuczgZA?t=53

WOD 2 : front split partial

-40 calf raises with heels and toes touching. Keep knees locked and together

-90s elevated seiza

-40 calf raises with heels together and toes out. Keep knees locked and together

-90s squatted seiza.  Keep ankles in plantar flexion

-40 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)