My calves and ankles were sore from jumping rope yesterday and I just wanted to get in a little movement and stretching. Did 10 rounds of 1:00 on/:30 easy on the rower right after a 2+ mile walk. Finished up with a lower body tune-up from Street Parking. 

2 rounds per side of:
30 second low lunge
30 second half split
60 second pigeon
2 minutes of calf smash *use the MWOD Supernova 

I wanted to flush all of the junk out of my legs after this morning. Did not even watch the clock. Finished up with a lower body tune-up from Street Parking. 

2 rounds per side of:

30 second low lunge

30 second half split

60 second pigeon

2 minutes of wall straddle

This was what my body needed after a tough week of training - just missed a perfect screen. Followed up the row with a lower body mobility session. 

10 mins @ 2:30 r18
rest 2:30
7.5 mins @ 2:25 r19
rest 2:30
5 mins @ 2:20 r20
rest 2:30
2.5 mins @ 2:15 r21

This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back. Hold each stretch for 1-3 minutes per side.

Fragon
Lizard
Extended Arm Lizard
Frog

Row Recovery 
30:00 Recovery Row
Minutes 0-5 - Slow (2K + ~25s)
Minutes 6-10 - Moderate (2K + ~20s)
Minutes 10-15 - Moderately Fast (2K + ~15s)
Repeat a second time for the 30:00 total.

Mobility 
The shoulders and groin will be the main focus in this full body series that will leave you open and feeling great.
Puppy Dog
Fragon
Wide Stance Down Dog

REST DAY RECOVERY
100 Calories Assault Bike (8:47)

Mobility

FrontRack Stretch
TricepsBarbell Smash
PVCQuad Smash
LacrosseBall Quad Smash
WallCalf Stretch
DoorwayHamstring Stretch

Deadlift 7-7-7-7-7-7-7 reps

229 - 239 - 249 - 259 - 274 -249 -229 pounds

The general flow of the workout will be to start with a moderately challenging load and gradually build up for the first 3-4 sets before reaching a plateau. An estimated starting point could be 70% of a known 1-rep max. All sets should run on a 3-minute timer and near maximum load should be attempted on set 4 or 5.

Deadlift Specific Instruction & Build-up

• 7 deadlifts, 2-second pause at the knees in the ascent and descent
• Use an empty bar. Practice pushing the knees back as the shoulders rise in the beginning of the lift. On the return, ensure hips reach back and the knees do not move forward until the bar passes them.
• 5 deadlifts, 2-second pause at the floor between reps
• Use a light load and focus on maintaining a neutral spine and keeping the heels down.
• 3 sets of 3-5 deadlifts, increasing loading on each set

DAY 9: LOVE LIFE

You only have one life. If you aren’t in love with it, then you are doing it wrong. Take this time today to work on your ROM and fall in love with your life. Today’s ROMWOD is for your groin, hamstrings, IT band, and lower back.

Seal / Sphinx 

Standing Straddle

Pigeon

Sumo Squat

10 Minute AMRAP
12 Assault Bike Calories
24 SA Shoulder to Overhead (12 each arm, 35 pound KB)

5 Rounds + 6 Calories

DAY 8: DREAMS ON FIRE
Do whatever it takes to make your dreams a reality and begin with this routine for your shoulders, spine, chest, upper back, knees, ankles, quads, groin, and glutes.

Twisted Cross
Thread The Needle
Child's Pose w/Shoulders
Half Saddle
Frog Stretch

Dumbbell Diane
21-15-9 reps of:

50 pound dumbbell deadlifts
Handstand push-ups

9:39

Notes: I was hoping for 8 minutes or less here. All deadlifts were unbroken, with the weight limited by what I have here at No Excuses. If I did this at the Y, 70 pounds would be a better choice. Had to break up the handstand push-ups more than I wanted to due to muscular fatigue. I started off with a set of 14 and everything after that was much harder. The ‘quarantine 15’ I have put on does not help with this. 

DAY 7: DITTO
Two long poses repeated is all that you have in store for today, so you know that it is going to be a challenge. This challenge is for your hamstrings, lower back, glutes and IT band. 

Pigeon 
Single Leg Forward Fold

DAY 6: WORTH THE TIME
This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back. Hold each stretch for 1-3 minutes per side.

Fragon
Lizard
Extended Arm Lizard
Frog

In a 10:00 window:

Max Distance Sandbag Carry

*Each drop, do 3 sandbag cleans before resuming

The goal was to complete a single lap around the track. My strategy was to get as far as I could get on the first interval and manage my rest periods. 

Finished four hundred six meters with four drops.

Came up just short at 381 meters with four drops. Was too liberal with rest at first and second drops. Keep moving!

mobility day 5:  storm clouds pass

Every cloud has a silver lining and today’s routine has what you need for your shoulders, quads, hips, groin, lower back, it band, and ankles.

Child's Pose w/ Shoulders
Saddle
Half Saddle
Frog 
Pigeon

Bichael
3 rounds for time of:
1 mile assault bike
50 banded good mornings
50 sit-ups

Notes: This play on Hero WOD Michael doubles the distance with the assault bike. Not a full send on the bike here - should 10-15 seconds slower than your all-out mile. Tried to hold average watts north of 300. Used red mini-band for the good mornings. Choose your adventure on the sit-ups -- whatever variation you'd like. The first set was butterfly abmat, but that was not going to last for 100 more reps, so I switched to straight leg without an abmat for the last two rounds.

DAY 4: GROW OR DIE
You are either growing or you are dying. Stay alive with today’s ROMWOD for your shoulder, back, hips, glutes, and IT band.

Thread The Needle 
Puppy Dog
Down Dog
Lizard
Pigeon

For Time:
Push-ups: 40-30-20-10
No Arms Bike Cals: 16-12-8-4
Box step-ups (24): 32-24-16-8

19:59

DAY 2: HABITUAL
You create habits by doing. Get into the habit of ROMWOD today with this routine for your hamstrings, lower back, hips, glutes, IT band, shoulders, groin, chest, and upper back.

Puppy Dog
Dragon Stretch
Frog Stretch
Single Leg Forward Fold
Threading The Needle

Starting a 14-Day Mobility Challenge. This should be done whether or not you complete a WOD that day.

DAY 1: HEIGHTENED ROM

Reach new levels of ROM with this routine for your hips, hamstrings, shoulders, quads, and knees.

Hold each pose for 1-2 minutes. 

Childs Pose w/ Shoulders 

Dragon Stretch 

Twisted Lizard 

Half Saddle 

REST DAY RECOVERY
20 minutes assault bike (10.7km)

Mobility
Front Rack Stretch
Triceps Barbell Smash
PVC Quad Smash
Lacrosse Ball Quad Smash
Wall Calf Stretch
Doorway Hamstring Stretch