HOME WOD – Thursday 30 April 2020
The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you.
Briefing video
Daily Board.
WARMUP
Start with 5-10 reps of hip flow #2
Then, perform:
10 Wall Slides
10 Air squat + up and over the fence
20 Jumping jacks
2 rounds
(10-15 min.) Project Squat Better Session #2
10 Cossack Squat + 5 sec. Pause at each rep (5 each side)
10 Wall Squat (slow controlled) – These shouldn’t be TOO hard. Take enough space from the wall so that they are working hard, but aren’t being roadblocked by it too much. No cheating!
3 rounds
* These should be done slow and controlled, finding strength in each position. If they have some load, add it to the second and third set of the cossack squats.
* Rest between movements and rounds as needed.
WORKOUT PREP & WORKOUT
(10 min.) Prep for the workout
Everyone
Using their workout load perform:
8 Backwards Lunges – no load
16 Air Squats – Coach them through a few of these
8 Backwards Lunges (workout weight)- go over different ways to hold it (UL = curtsy lunges)
8 High Pull – each side (UL = 8 Strict sit-ups)
8 Backwards Lunges (workout weight) (UL = curtsy lunges)
8 DB Snatch – each side (UL = 16 Russian Twists)
16 Air squats
* Prep as needed for Workout
(5-10 min.) Perform workout
WARMDOWN
Repeat 10 wall slides from warm-up. This time, slow and pause at top a little longer.
10 x Down dog into cobra – hold each position
10 x Back bridge up/downs– hold each one for 5+ sec. – scale as needed.
3 Rounds
18 Curtsy Lunges
18 Russian Twist ground taps
30 Air Squats
Scoring
Time to complete the workout
Scaling
Air Squats: Scale to 20 reps if needed.
Curtsy lunge: Scale to regular reverse lunge
Russian Twist: Perform regular sit-up if you can’t hold themselves in that position
WOD Goal
Today we are not trying to replicate the stimulus from the FL/PL wod. Sometimes it is about being creative and giving you a good workout that doesn’t require you to be in a plank position for any given time! Sheesh….
For the russian twists, add load if possible. Or, tap your hands on the ground either side of your body. It is a total of 18 reps.
The first two movements can be hard to be done fast. This might slow them down a little trying to get the balance between mechanics and intensity just right. If this is the case, when you get to the squats, you should ramp up the intensity and get these done as quickly as possible. You should be done in around 5 minutes.
Session #2 of Project Squat better today. The goal is to build some strength in these positions.
3 Rounds
12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats
Scoring
Time to complete the workout
Scaling
Air Squats: Scale to 20 reps if needed.
Reverse lunges: Scale to a lighter DB if possible. Or, omit the load.
Db snatches: Scale the load if possible. Or, perform a double hand devils press (no burpee)
WOD Goal
The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.
The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.
We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.
3 Rounds
12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats
Scoring
Time to complete the workout
Scaling
Air Squats: Scale to 20 reps if needed.
Reverse lunges: Scale to a lighter DB if possible. Or, omit the load.
Db snatches: Scale the load if possible. Or, perform a double hand devils press (no burpee)
WOD Goal
We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.
The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.
The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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