- 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.
BRIEF
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!
WARMUP
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
WORKOUT
For time: 5 – 10 – 15 – 10 – 5
• Candlesticks
• Situps
• Pushups x 2
ACCESSORY – B-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:
https://www.youtube.com/watch?v=Fg-lwNBzVV8
Calf Stretch:
https://www.youtube.com/watch?v=Q5gNaoBlpEc
Air Squat:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Deadbugs:
https://www.youtube.com/watch?v=4XLEnwUr1d8
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Front-Step Lunge:
https://www.youtube.com/watch?v=GDADrTYuUMM
Decline Push-ups:
https://www.youtube.com/watch?v=UcsnRkdUuOM
Candlestick:
https://www.youtube.com/watch?v=WXoNNx-uOtU&t=46s
Candlestick roll to pistol:
https://www.youtube.com/watch?v=Zbv6twzC4xg
B-Stance Deadlift:
https://www.youtube.com/watch?v=8ys40fnVPtY
