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Friday 5/15/2020

LOCO ANNOUNCEMENTS
 
  • 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)!
  • IMPORTANT RE: Memberships- Coach Jay sent out an email to the entire membership with the NEW membership options we’ll be moving forward with post-COVID (starting Monday, May 18th). A video of these details was also posted in the Facebook member’s group- check it out if you missed it!
  • IMPORTANT RE: Live Zoom classes– we will no longer be offering live Zoom classes (beginning Monday, May 11th) due to preparation for gym reopening. We apologize for this inconvenience, but appreciate your understanding!

WOD 05/15/2020

At-Home WOD (no Zoom or in-class offering)

BRIEF

Today we have Russian kettlebell swings, with a piked or strict handstand push-up (HSPU) every 2:00.

The focus is on rhythm and consistency. From the start, get a rhythm on the kettlebell swings in order to complete a big sets immediately. As soon as you feel fatigue building, rest. Pushing into fatigue, especially early, is a recipe for disaster. Also, break a few seconds before each 2:00 mark so you can smoothly transition into the pushing portion. Support your pace by breathing consistently and in-rhythm with the movement.

HSPUs should remain unbroken through all sets. Keep your core and glutes tight in order to stabilize the midline. The more stable you are, the easier it is to transfer power into the HSPU. Drop reps as needed to maintain this type of quality.

WEIGHT: Use anything that you can hold for the kettlebell swings if you do not have an actual kettlebell. Backpack, duffle-bag, luggage, etc. will work just fine!

WARMUP

8-12 minutes of:
•10
Arm Circles ea/s
•5 Lying T-Spine Rotations ea/s
•10 Prisoner Rotations
•10 Kang Squats
Go as long as you need to feel warm and ready to go.

WORKOUT

For time:
•120
Russian Kettlebell Swings
Every 2:00 = 8 Piked/Strict Handstand Push-ups

ACCESSORYCore & Carry

4 to 6 Rounds of:
•10-15 Tuck-ups
•50m Front Rack Carry
Rest 1:00

Move smooth and controlled on the tuck-ups to effectively activate the core. With the heaviest object you can safely put in the front rack, go for the walk/carry. Keep glutes and core active throughout the carry in order to stabilize the midline.

Demo Videos

Arm Circles:
https://www.youtube.com/watch?v=140RTNMciH8
Lying T-Spine Rotations:
https://www.youtube.com/watch?v=S7lhgcXyabc
Prisoner Rotations:
https://www.youtube.com/watch?v=kn4MfZsiwvI
Kang Squats:
https://www.youtube.com/watch?v=QJOIjaWsfhY
Russian Kettlebell Swings:
https://www.youtube.com/watch?v=ialGyd2zomo
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Piked Handstand Push-ups:
https://www.youtube.com/watch?v=oogRgqNa6MI
Strict Handstand Push-ups:
https://www.youtube.com/watch?v=Y5bm2s_6Hmg
Tuck-ups:
https://www.youtube.com/watch?v=qjVXzb3bRjs
Front Rack Carry:
https://www.youtube.com/watch?v=9efZXmK2xaw

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