Friday 4/10/2020

  • Tell your friends about our 21 Day ‘Tone from Home’ Challenge!  The ladies in the LocoFam will see the ad on FB and the Gram, if you haven’t already. This is our online coaching program for non-members (for the level of service you’re getting right now, it costs close to $400/month)!
  • The new Zoom link (as of 4/6) for live WODs is here, so save this link/page if you’re going to be tuned in LIVE.
  • A schedule of Social(ly Distant) Events for the month of April has been released- click here to check it out!

WOD 04/10/2020

Zoom WOD (Live at Noon & 6pm) – recording will be posted by mid-afternoon.


Today we have a pyramid with 3 bodyweight movements. You will have to manage muscular fatigue on this one!

Break up the push-ups from the start. Unless you’re experienced, it’s easy exhaust early and start failing reps. If you’re doing candlesticks, keep your body totally rigid. If flexibility is an issue, and it’s hard for you to stand out of a candlestick, elevate your back off the ground so when you roll up- it’s easier to get your feet under you. Go steady on the sit-ups and work for big sets, taking few breaks.

Your reps should remain consistent in pace and quality from start to finish, with a good push toward the end!


In 10 minutes, accumulate:
1:00 Couch Stretch ea/s
1:00 Calf Stretch ea/s
20-30 Air Squats slow
20-30 Box Push-ups slow
15-20 Deadbugs slow

Do this however you want, but stay focused on quality and activation


For time: 5 – 10 – 15 – 10 – 5
• Candlesticks
• Situps
• Pushups x 2

ACCESSORYB-Stance Deadlifts

4 x 10 ea/s
1:00 Rest b/t sides/sets

Grab anything you can hold in your hand to add weight to perform these Deadlifts (i.e.- water jug, book, backpack, sandbag, ANYTHING). Move slow and through the full range of motion on all reps. These should be heavier than last time, if possible!

Demo Videos

Couch Stretch:
Calf Stretch:
Air Squat:
Box Push-ups:
Front-Step Lunge:
Decline Push-ups:
Candlestick roll to pistol:
B-Stance Deadlift:


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