April 19, 2019 – Fit For Life

A. 5 Rounds For Time of Handstand Push-Ups, Strict Pull-Ups, Bodyweight Walking Lunges, and AbMat Sit-Ups

5 Rounds for Time:
5 Handstand Push-Ups
10 Strict Pull-Ups
Bodyweight Walking Lunge 30 meters
20 AbMat Sit-Ups

# “Helmet Hair”
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
30m Walking Lunge
20 AbMat Sit-ups

## STRICT MOVEMENTS
* Big focus is the strict movements
* Should be able to complete in 1-2 sets when fresh.
* Athletes with no goals of competing can complete 10 push-ups or 5 moderately heavy barbell or dumbbell strict press

## WALKING LUNGES
* No weight on the lunges, just bodyweight
* Set up tape of cones to mark off distances

# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Teams of 3 Relay
### AMRAP 5:
15 Right Arm Overhead AbMat Lunge
5 Sit-ups
15’ Left Arm Overhead AbMat Lunge

### AMRAP 5:
25’ Bear Crawl Down
5 Push-ups 
25’ Reverse Bear Crawl Back

*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.

# MOBILITY (12:00 – 15:00)
## Banded Lat Stretch: 30 Seconds Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

## Banded Triceps Stretch: 30 Seconds Each Side
Lace a stretching band onto a pull-up bar and wrap one hand inside. Face the chest away from the band with the elbow by the ear. Lean forward into the stretch, letting the band to most of the work.

## Banded Chest Stretch: 30 Seconds Each Side
Place band at shoulder height on rig. With one hand placed in the band, rotate chest away from the post to feel a stretch in the pec. Open up the chest and leg the band do the work to feel more of a stretch.

# TEACHING (15:00 – 30:00)
## WALKING LUNGE
### Momentum
While the first two movement are pretty strait forward, there are a couple things we can think about on each. The first is momentum in the lunge. Just like when we run, the goal is to move forward. As athletes step forward, they can aim to have a slight lean forward with the shoulders while maintaining a relatively vertical shin. This subtle lean keeps the wheels spinning instead of hitting the gas and breaks like we do with an overly upright chest. The transition to the next step here is smooth and not choppy.

### Knees
As we step forward, we can also look to point the knees and toes straight ahead while keeping them within shoulder width. We don’t want to be so narrow that we’re walking on a tight rope, but the knees should stay within the frame of the shoulders.

### Movement Prep
Establish Bottom Position
25’ Walking Lunge

## ABMAT SIT-UPS
### Momentum
While throwing the arms forward is common and effective, there is arguably more weight in the shoulders and upper trunk that there is in the arms. Still think about throwing the arms, but we can also add the shoulders into the mix. The more weight, the more momentum.

### Knees
There is no wrong way to position the knees during the sit-up, but the different options provide slightly different feels. In both of these, the full range of motion is shoulders to ground in the bottom and shoulders forward of the hips at the top of each rep. When the knees are out in a “butterfly” position with the bottom of the feet pressed together, athletes will be utilizing less hip flexor and more abdominals. When the knees are in, with the bottom of the feet grounded, athletes will be utilizing both the abdominals and hip flexors. No right or wrong option. Athletes should choose the one that come most naturally.

### Movement Prep
10 AbMat Sit-ups

## STRICT HANDSTAND PUSH-UPS
## Kicking Up to The Wall
Today is a good day to get athletes a little more comfortable on the wall. Whether they’ve never done it before or just want to get up there easier, there are a few things to take note of:
1. Always keep the elbows locked. Pressing into the floor will prevent us from crashing down to the mat.
2. Keep one leg straight and throw it towards the wall.
3. Use the other leg to press through the floor
4. The wall is there for support. As long as the elbows remain locked, the wall will catch you as long as the feet get there with enough momentum.
5. Athletes getting up for the first time may benefit from setting their hands on the ground first
6. Athletes who can get up consistently by setting their hands down first may benefit from kicking up from a standing position
7. [Here](https://youtu.be/lz_DgZAFeLM) is a video of starting with hands down vs. starting from a standing position.
8. With each attempt, athletes will get a little more comfortable. It’s all about getting the reps in, making mistakes, and adjusting.

## Back First
One small paradigm shift that may make the strict handstand push-up a little easier to complete is thinking about pressing through the back instead of the triceps. Just like we do in any other movement, we prefer to use the biggest muscles first before passing off to the smaller muscles. While the triceps are definitely involved, let’s focus on initiating the movement by pressing with the back.

## Movement Prep
3-5 Minutes of Kick Up Practice
1-3 Strict Handstand Push-ups

### Movement Substitutions
Reduce Reps
10 Push-ups
5 Dumbbell Strict Press (35s/25’s) or 5 Barbell Strict Press (95/65)

## STRICT PULL-UPS
### Back First
Just like in the strict handstand push-up, we can also think about using the back instead of the arms. The arms are involved, but they aren’t the main movers. Initiate the movement with the back and finish with the arms. It’s the equivalent of sending the hips back first in the air squat and then bending the knees. It uses the big muscles first and then passes off to the smaller muscles.

### Movement Prep
10 Scap Pull-ups
5 Strict Lat Press Downs
1-3 Strict Pull-ups

### Movement Substitutions
Reduce Reps
Banded Strict Pull-ups
Ring Rows

# REHEARSAL (30:00 – 35:00)
## 1 Round
1 Strict Handstand Push-up
2 Strict Pull-ups
4 Walking Lunge Steps (Each Leg)
8 AbMat Sit-ups

# STRATEGY + WOD (35:00 – 60:00)
## STRICT HANDSTAND PUSH-UPS
* Take the total number (25) into account
* How would you break these up when fresh?
* Some options to take into consideration are below:
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1

## STRICT PULL-UPS
* Same idea here, but 50 is the total number
* 5’s, 3’s, and 2’s will be the most common options
* Options below:
1 Set: 10
2 Sets: 5-5 or 6-4
3 Sets: 5-3-2 or 4-3-3
4 Sets: 3-3-2-2

## LUNGE & ABMAT SIT-UPS
* These two stations take the workload from the upper body
* The more confident you are with the first two movements, the faster you can move here
* For athletes who struggle with the first two, we can slow it down a touch here to ensure quality strict sets

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April 16, 2019 – Fit For Life

Practice your Barbell Skills
Power Snatch / Power Cleans

Spend 3 minutes on each set.

If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.

A. Power Snatch 6 x 3

Within 18 minutes:
Power Snatch
– 6 sets of 3 reps
Rest as needed

Start Power Snatch from Mat
Challenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!

B.

3 Rounds for Time:
12 Hang Power Snatches
12 Hang Power Clean and Jerks
12 Barbell Thrusters

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April 15, 2019 – Fit For Life

A. Alternating Sets: Shoulder Press, One Arm Ring Row, Prowler Push

4 sets, for quality, of:
A1. 6 Shoulder PressesA2. 5 One Arm Ring RowsA3. Prowler Push

B.

As Many Rounds and Reps as possible in 12 minutes:
12 Bent-Over Barbell Rows
15 Ball Slams
18 Russian Twists

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April 11, 2019 – Fit For Life

A. Deadlift 5-5-3-3-1-1-1

Within 21 minutes:
Deadlift
– Set 1 – 5 reps
– Set 2 – 5 reps
– Set 3 – 3 reps
– Set 4 – 3 reps
– Set 5 – 1 rep
– Set 6 – 1 rep
– Set 7 – 1 rep
Rest as needed

Optional Superset: Bird Dog/Plank

B. 12 minute AMRAP of Double-Unders, Dumbbell Snatches, Kettlebell Swings, and AbMat Sit-Ups

As Many Rounds and Reps as possible in 12 minutes:
30 Double-Unders
20 Dumbbell Snatches
15 Kettlebell Swings
10 AbMat Sit-Ups

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April 12, 2019 – Fit For Life

A. 20 minute AMRAP of Pull-Ups, Push-Ups, and Air Squats

As Many Rounds and Reps as possible in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats

# “Cindy”
AMRAP 20:
5 Pull-ups
10 Push-up
15 Air Squats

### GENERAL
### PULL-UPS
* Choose a variation you won’t break up more than once during the workout (2 sets max)
* Reducing reps, going banded, ring rows, or jumping pull-ups are options

### PUSH-UPS
* Choose a variation that you won’t break up more than twice during the workout (3 sets max)
* Reducing reps or elevating to a box or bench are options

# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)
## 3 Rounds
40 Seconds Box Step-ups
30 Seconds Active Samson
20 Seconds Bear Crawl

# MOBILITY (8:00 – 10:00)
## Wrist Stretch on Box: 45 Seconds
Place palms on the box with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Switch to fingertips facing away at the hallway point.

## Child’s Pose: 45 Seconds
With arms together and straight out front on the box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

## Handstand Hold or Push-up Plank Hold: 30 Seconds
Kick up into a handstand position on the wall. The goal here is to punch the head through towards the opposite side of the room. This will help athletes establish and open up the finish position of the strict handstand push-up. For athletes doing Cindy, hold the top of a push-up for 30 seconds and focus on keeping the body tight.

# TEACHING (10:00 – 20:00)
__________________________
## PULL-UPS
### Hips Open & Close
The hips will be the focus of all three of our bodyweight movements today. The big reason strict pull-ups are more difficult than kipping pull-ups is because we aren’t allowed to use the hips. The hips stay open the whole time, and athletes are forced to just use the upper body to pull the chin over the bar. In the kipping pull-up, athletes are able to open and close the hips to create power. Let’s focus on driving the hips up towards the bar aggressively first before we pull with the arms. The faster we open the hips, the lighter we’ll feel.

### Movement Prep
5 Scap Pull-ups
5 Kip Swings
3 Hip Pops (No Pull)
3 Kipping Pull-ups

### Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows

## PUSH-UPS
### Hips Stay Open
The push-up is essentially the strict pull-up of the floor. Just like in the strict pull-up, athletes hips will stay open throughout the entire movement. This puts a lot of workload on the upper body to press up and the core and lower body to keep the hips from moving. Keeps the hips open for the full duration of each set by squeezing the belly, butt, and quads tight. See example of hips in the push-up [here](https://youtu.be/3k9hY9KBXP8).

### Movement Prep
10 Second Top Plank Hold
3-5 Push-ups

### Movement Substitutions
Reduce Reps
Push-ups to a Box or Bench

## AIR SQUATS
### Hips Open & Close
The air squat is probably the first thing we learned when we came in the gym door. With it being the least complicated of the three movements, we just want to ensure solid technique and a full range of motion. Movement quality and standard can get lost when focusing on the push-ups and pull-ups. Close the hips on the descent so the hip crease is below the top of the knee. Open the hips at the top so they are in line with the shoulders, knees, and ankles.

### Movement Prep
5 Pausing Air Squats
5 Air Squats

# CINDY REHEARSAL (20:00 – 25:00)
## 1 Round
5 Pull-ups
10 Push-ups
15 Air Squats

# CINDY STRATEGY + WOD (25:00 – 45:00)
## GENERAL
* Aim to hold a certain time per round
* For example, a round a minute is 20 rounds
* Likely comes down to upper body capacity

## PULL-UPS & PUSH-UPS
* This is the bulk of the workout
* Think about how we’d break these up 12-15 minutes in
* If that will be 2-3 sets, let’s do that from the beginning
* More about the second half than the first half
* Pull-ups: 3-2 or 5 Straight
* Push-ups: 10, 5-5, or 4-3-3.

## AIR SQUATS
* Use this station to recover the upper body movements
* Focus on quality of movement and breathing

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April 10, 2019 – Fit For Life

A. Row for 5 minutes

For Distance:
Row for 5 minutes

Or Bike for 5 mins
Rest/Practice HS Hold for 5 mins before Starting B.

B.

For 1 Round spend 1 minute on each movement, trying to accumulate as many reps as possible:
Wall Ball Shots
Hang Power Clean
Box Jump
Push Press
Burpee

C. Row for 5 minutes

For Distance:
Row for 5 minutes
Rest/Practice HS Hold for 5 mins before Starting D.

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April 9, 2019 – Fit For Life

Practice your Barbell Skills
Power Snatch / Power Cleans

Spend 3 minutes on each set.

If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.

A. Power Clean and Jerk 6 x 3

Within 18 minutes:
Power Clean and Jerk
– 6 sets of 3 reps
Rest as needed

Start Power Clean from Mat
Challenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!

B. 5 Rounds For Time of Deadlifts, Hang Power Cleans, and Push Jerks

5 Rounds for Time:
12 Deadlifts @ 155/105 lbs
9 Hang Power Cleans @ 155/105 lbs
6 Push Jerks @ 155/105 lbs

Please use the mattress if you are lifting above 95

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