- 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)!
- Live Zoom classes– Noon, Monday through Friday; 6pm on Monday, Wednesday, and Thursday; NO classes on Saturday.
Zoom WOD (Live at Noon only)
Today we have two 4-minute AMRAPs, with a bit of rest between them.
You may have the urge to sprint through these given that it’s only 4 minutes, but don’t. Sprinting for 4 minutes with a 1 minute rest is not a recipe for success.
Hold a slightly faster pace than you would if this was a 16-minute AMRAP (total work time), and keep your breathing rate high. If you feel good starting your second time through, speed up and beat your scores from the first set.
Keep sets unbroken, and technique tight through all 4 bouts. This should dictate your weight for the swings.
4 Rounds for Quality:
•12 Glute Bridges (add weight as you go through, if you want)
•20 Calf Raises @ 1010
•20 sec Front Leaning Rest
4 minute AMRAP:
•12 Backpack (Kettlebell) Swings
4 minute AMRAP:
•16 Double-unders OR 48 Single-unders OR 48 Hops in Place
REPEAT BOTH AMRAPS WITH PROGRAMMED REST
ACCESSORY – Low-Effort Metabolic Recovery
30 min Walk or Hike outside…preferably a new route!
After the intense work today, a long cool down will be very nice, and here’s a chance to do it. Give your body the vitamin D and the fresh air it’s craving. Walk a new route to switch up the scenery.
Front Leaning Rest: