Monday April 13, 2020
Title: Q1/4
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of…
:60 Wizard Staff Stretching (obliques, hips, t-spine, hamstrings, abs, obliques)
10 Dowel or Banded Dislocate
:60 Hip Coordination

A) 4 Rounds of…: 3-5 Half Turkish Getup/side (bodyweight/weighted/strangeweight are all ok)
rest up to :60
8 Arrested Good Morning @ 3211 tempo
rest up to :60
10 One and A Quarter Air Squat w/ 3 second eccentric, and 1 second pause each rep
rest up to :60
3up/3down on each leg Lunge Rotation
rest 2:00
B) 15:00 Cycle of….@ 85% output : 20 Jumping Jacks
10 Lying Sole Taps/side
10/leg Conditioning Split Squat Jump
10 Side to Side Heel Taps/side
20 Glute Bridges (hit full extension)

Cooldown: Mobility:
Wind Relieving Pose 1:00
–
Wind Relieving pose L 2:30
Wind Relieving pose R 2:30
–
Wind Relieving Pose 3:00
–
Wall Straddle 3:00 (support under thighs)
–
Wall Sphinx 3:00

—–

Tuesday April 14, 2020
Title: Q2/4
Status: pending

Warmup: 1 Sun Salutation
+
3 Rounds of…
10 Clamshells/leg
10 Side Lying Adductions/leg
6-8/side Single Leg Glute Bridge w/ Hip Flexion
–
5:00 Double Under Practise

A) 4 Rounds of…: 8 Hip Hinge Stick Drill @ 4111 tempo
rest :30
:20/side Side Plank or (Rx’d: Star-Side plank w/ leg raise)
rest :30
6/side Single Leg Slasher to Halo (can hold weight, house-hold item)
rest :30
6/side Front Plank w/ Opposite Arm/Leg Raise (Rx’d: Knee Hover w/ Opp arm/leg raise)
rest :30
8 Hamstring Walk-Outs (lots of baby steps, engage midline)
Rest 2:00
B) :40on/:20 off x 12: Each :40 is a mini Amqrap
1- 5 Pushups + 5 Pushup Shoulder Taps/side
2- Double Unders/Single Skips/Lateral Line Hops
3- 3 Pushups + 6 Mountain Climbers/side
4- Three Way Crunch

Cooldown: Sphinx :90
–
Cactus Arms Pose :90/side
–
Cat Pulling It’s Tail 3:00/side
–
Pigeon Pose 3:00/side

—–

Wednesday April 15, 2020
Title: Q3/4
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of…
10 Cat-Cow
5 Bird-Dog/side
5 T-Spine Twist/side
5 Kneeling Hurdler/side

A) 4 Rounds of…: 8 Rear Foot Elevated Split Squat/side @ 3111 tempo (Can add weight), weak leg first
rest :30
:30 Conditioning Squat Jump
rest :30
:30 Wall Sit
rest up to 2:30

*Can scale RFESS to split squat
B) 4 Rounds For Time @ Controlled Intensity : 4 Rounds of….
20 Air Squat
15 No Pushup Burpee
20 Reverse Lunge (10/leg)
15 Pushup

Cooldown: 3-way Banded Hips 2:00/position/side
+
3:00 Supported Bridge
+
3:00 Chest Opener

—–

Thursday April 16, 2020
Title: Q4/4
Status: pending

Warmup: 1 Sun Salutation
+
10 Arrested Good Morning
5/side Lower Body Brace Single Arm Circles (note: knees stays put)
10 Leg Swings in each direction
10 Eggbeaters/direction

A) 4 Rounds of…: 6/side Single Leg Double Arm Kb Rdl*
rest up to :60
20 Lateral Line Hops/leg
rest up to :60
1 Round Calves for Days (10 raises + :10 hold x 3)
rest up to :60
5 Bird-Dog/side (breathe out/in @ the top of each rep)
rest up to 2:00

*Can add reps/add weight
B) :30on/:30 off x 16: 1- Sit Outs or Table-Tops
2- Supermans
3- Rolling Plank
4- Burpees

Cooldown: 3 Rounds of…
:60 Gentle Neck Stretch L
:60 Gentle Neck Stretch R
:60 Wrist Stretch
+
Butterfly 3:00 (support head)

—–

Friday April 17, 2020
Title: Q5/5
Status: pending

Warmup: 3 Rounds of…
5 Scap Pushups
5 Single Arm Table-top/side
10/side Sumo Stance Side to Side Hip Opener
+
10 Tuck Jumps (wake up)

A) 4 Rounds of….: 10-12 Split Squat/leg @ 3111 tempo
rest up to :60
8 Perfect Air Squat @ 4211 tempo
rest up to :60
:40 Chinese Plank (can add weight on hips)
rest up to 2:00
B) 3-4 Rounds of….@ controlled intensity: Burpees @ 12-9-6-3 (rd 1 = 12 rd 2 = 9, etc.)
12 Hand Release
8 V Situp
8/side Bicycle Crunch
8 Triangle Pushups
8/side Sideway Scissor
10/side Lying Sole Taps
rest :90

Cooldown: Wall Butterfly 2:00
Wall Squat 3:00
Wall-eye 3:00/side
Twisted Root 3:00/side