Paul’s Workout Programming for the Week of September 15-21. CrossFit, CoreFit TRX & Kettlebell, Powerlifting, Olympic lifting, Mobility, & Yoga.
Mobility and CrossFit Workouts
Mobility Tuneup
Monday: Shins and Ankles
10 Minutes:
- 60m Walking Bear,
- 30 TRX Calf Raises,
- 4 Sissy Squat
8 Minutes
- Shin Cars
- Ankle Cars
10 Minutes
- Ankle Plantar Flexion
- Dorsiflexion in hurdler pose
20 Minutes
- Anterior Tibilias smash Lacrosse Ball
- Calf cupping
- Ankle scrape
- Mobility Floss with rotation
10 Minutes:
- 60m Walking Bear,
- 30 TRX Calf Raises,
- 4 Sissy Squat
Mobility Tuneup
Tuesday: Hip Distractions & Hip Health
- Crouching – band on leg on the floor lean back sitting on the non band leg
- Hurdler stretch
- Down dog stretch. Band on closer leg
- Half lotus fold- going into flying pigeon prep pose and put band on the hip with the foot on the knee. Fold forward
- Lay down band on leg. Pull to right. Cross leg to the left. Hold with arm
- Half kneeling- face anchor point. Band on leg with knee on floor
- Leg Abduction on Slider with exercise tubing
- Abduction with internal external rotation
- Leg circles with exercise tubing
- Lay on side ankle weight leg circles
- Box Hip Lifts
- Box Pigeon FRC
CoreFit 300
Tuesday: Spartans!
Time to Complete
- 100 Inverted Row
- 100 Body Saw
- 100 Archer Pushups
CrossFit
Tuesday: Strength & Conditioning
- Back Squat 5-5-5, rest 1:30
- Deadlift 5-5-5, rest 1:30
- Dumbbell Man Maker : 40 Reps for Time
Mobility TuneUp
Total Body TuneUp
- T-Spine CARS
- Segmental Back Extension & Flexion Check
- Hip CARS
PAILS & RAILS
- Figure 4
- 90-90
- M Stretch
Yoga Alignment
Thursday: Poses 1-10
- Warrior Pose I Virabhadrasana I
- Warrior Pose II Virabhadrasana II
- Warrior Pose III Virabhadrasana III
- Standing Spinal Twist Pose II
- Scorpion Twist Pose
- Accomplished Pose Siddhasana
- Bound Angle Pose Baddha Konasana
- Forearm Plank Pose Phalakasana II
- Four Limbed Staff Pose Chaturanga Dandasana
- Bridge Pose Setubandhasana
CrossFit Beginner
Thursday: AMRAP 20 mins: Rope Pulls, Goblet Squats and Sit-ups
Complete as many rounds as possible in 20 mins of:
- 6 Rope Pulls
- 20 Goblet Squats,25/15 lbs
- max rep Sit-ups
Olympic lifting
Friday: Clean Technique
- Muscle Clean (5×5)
- Back Squat (3×5)
- TRX Pikes (50)
Yoga Alignment 88
Friday: Poses 40-59
40. Upward Salute Side Bend Pose Parsva Urdhva Hastasana
41. Banana Pose Bananasana
42. Gate Pose Parighasana
43. Goddess Pose Utkata Konasana
44. Half Lord of the Fishes Pose Ardha Matsyendrasana
45. Half Pigeon Pose Ardha Kapotasana
46. Happy Baby Pose Ananda Balasana
47. Head to Knee Pose Janu Sirsasana
48. Headstand Pose Salamba Sirsasana
49. High Lunge Pose Ashta Chandrasana
50. Intense Leg Stretch Pose Prasarita Padottanasana
51. Intense Side Stretch Pose Parsvottanasana
52. Lizard Pose Utthan Pristhasana
53. Locust Pose Salabhasana
54. Lotus Pose Padmasana
55. Low Lunge Pose Anjaneyasana
56. Peacock Pose Mayurasana
57. Plank Pose Phalakasana
58. Plough Pose Halasana
59. One Leg Folded Forward Bend Trianga Mukhaikapada Paschimottanasana
CrossFit
Saturday: Chelsea Scaled
WOD
Every 1 min for 20 mins do:
- 3 Pull-ups
- 3 Dips
- 10 Air Squats
Warmup General
2 Rounds
- 60m Travelling Bear
- 1 30 Second Handstand Holds
- 8/8 Kettlebell Squat Cleans 14/10 KG
Warmup Specific
3 Minutes Each
- Chest Down Bar Raise for Shoulder flexion
- Cossack Squats for hips
- Close Range Fly for Chest activation
- Kickbacks for Tricep Activation
- Squat Therapy
Mobility / Cool Down
3 Minutes Each
- Frog Pose
- Half Pigeon Pose
- Full Pigeon Pose
- Standing Forward Fold
Yoga Alignment 88
Saturday: Poses 11-30
Bridge Pose Setubandhasana
- Boat Pose Navasana
- Bow Pose Dhanurasana
- Camel Pose Ustrasana
- Reclining Hero Pose Supta Virasana
- Chair Pose Utkatasana
- Chin Stand Ganda Bherundasana
- Child Pose Balasana
- Rabbit Pose Sasangasana
- Cow Face Pose Gomukhasana
- Crane Pose Bakasana
- Crow Pose Kakasana
- Sphinx Pose Salamba Bhujangasana
- Dolphin Pose Catur Svanasana
- Puppy Dog Pose Uttana Shishosana
- Feathered Peacock Pose Pincha Mayurasana
- Cobra Pose Bhujangasana
- Upward Facing Dog Pose Urdhva Mukha Svanasana
- Downward Facing Dog Pose Adho Mukha Svanasana
- Standing Forward Fold Pose Uttanasana
- Handstand Pose Adho Mukha Vrksasana