- Tell your friends about our 21 Day ‘Tone from Home’ Challenge! 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)!
- Cooking in the Kitchen with Coach Christy this Friday (4/17) at 5pm, via the normal Zoom meeting link!
- A schedule of other Social(ly Distant) Events for the month of April can be found here.
WOD 04/17/2020
Zoom WOD (Live at Noon only)
BRIEF
Quality days are all about, you guessed it, QUALITY. We’re set to 20 minutes, but the 20-minute clock should not have you rushing. Imagine that each of these sets and movements are going to be judged for the ‘perfectness’ of their execution.
We have a nice variety today — a mix of strength, core stability, and anaerobic sprints. Approach each station with new focus. For Sumo Deadlifts, use something heavy enough to matter — move with control and increase the number of reps if you can’t increase the load. L-Sits should be tight and unwavering. If your position falters, break for a momentary rest before jumping back in.
The Pull-ups (or Lying Pull-Downs) will be done smooth and controlled, with a pause at the top and bottom of the movement. Burpees should be done in less than about 20 seconds. Stay focused, stay controlled — and HAVE FUN!
WEIGHT: Use anything that you can comfortably hold in the sumo position. Couch corner, Backpack, Duffle-bag, or Luggage will work fine.
WARMUP
1:00 Standing Straddle
THEN
6 minutes of smooth movements:
•12 Bentover T-Spine Rotation
•30 sec Archbody Hold
•6 Y-T-W
WORKOUT
20 minutes, Accumulate sets for Quality:
•5 Sumo Deadlifts
•15 sec Hollow Hold
•15 Lying Pull-downs
•8 Burpees (as fast as possible)
Accumulate these in any order, rest as needed between sets to keep the quality high.
ACCESSORY – Stretching
Making a “dent” in your muscle tightness requires thought and calmness. If you are stressed out the entire time you stretch, your muscles will actually resist, and you will make no progress. Relax and don’t force the position too much. Take deep breaths to assist your muscles in releasing.
2:00-4:00 each:
•Pigeon ea/s
•Couch Stretch ea/s
•Scorpion Stretch ea/s
•Classic Triceps & Lat Stretch
Demo Videos
Standing Straddle:
https://www.youtube.com/watch?v=vWw2ISphDP4
Bent over T-Spine Rotation:
https://www.youtube.com/watch?v=kwV0_b4PSaE
Archbody Hold:
https://www.youtube.com/watch?v=TbxTtrLQayk
Y-T-W:
https://www.youtube.com/watch?v=GHIc4YZIQGc
Sumo Deadlifts:
https://www.youtube.com/watch?v=HBmLwb9IcaI
Bent Hollow Hold:
https://www.youtube.com/watch?v=uKGd8kv7Qzo
Lying Pull-downs:
https://www.youtube.com/watch?v=csza8T7y_hg
Bodybuilders:
https://www.youtube.com/watch?v=V_vQAYSFoNA
Hollow Hold:
https://www.youtube.com/watch?v=IEPL464V4_4
Burpee:
https://www.youtube.com/watch?v=TU8QYVW0gDU
L-Sit:
https://www.youtube.com/watch?v=gBY5zwHJIvg
Strict Pull-ups:
https://www.youtube.com/watch?v=5WuewMxzKl0
Pigeon:
https://www.youtube.com/watch?v=s6FPOc-ZOyg
Couch Stretch:
https://www.youtube.com/watch?v=Fg-lwNBzVV8
Scorpion Stretch:
https://www.youtube.com/watch?v=uNDfgnWN2G0
Classic Triceps & Lat Stretch:
https://www.youtube.com/watch?v=IPKRtU5n3Ew
