- 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 05/16/2020
At-Home WOD
BRIEF
Today we have 3 separate EMOMs (Every Minute On the Minute), with a 2:00 rest in between. Each EMOM is meant to challenge your muscular stamina.
The first will burn the legs — jumping squats. They’ll be awkward at first, so take your time at the beginning — get the rhythm down, then speed things up. Aim to keep these unbroken through all 6 sets, adjusting pace to make it happen.
The second EMOM will challenge your upper-body pushing endurance. This won’t burn as bad as the first, but there will be some serious fatigue (getting close to failure for many). Move consistently, with a solid lockout on each rep. The goal is to do the same amount of reps each minute, with tight technique throughout.
The last EMOM falls between the first two — you’ll feel the burn, but also fatigue. Again, consistent and smooth movement is the key here. Don’t rush through the bent hollow rocks just to get to the holds. Perform quality reps, then hold with the time remaining. No extra points for racing into the hold!
WARMUP
2 Rounds of:
•10 Air Squats
•16 Walking Lunges
THEN
2 Rounds of:
•30 sec Doorway Stretch ea/s
•10 Box/Chair Push-ups
Accumulate 20 Deadbugs throughout the warmup
WORKOUT
6 min EMOM of:
•30 sec Jumping Squats
Rest 2:00
6 min EMOM of:
•8-12 Push-ups
Rest 2:00
6 min EMOM of:
•12 Bent Hollow Rocks
THEN
•Bent Hollow Hold up to the 30-sec mark
ACCESSORY – Aerobic Work
4 Rounds of:
•3:00 Jog
•2:00 Run (moderate pace)
•1:00 Run (fast pace)
•1:00 Walk
Your initial jog pace should be slow — something you could easily talk through. For your moderate pace, the talking should stop, and breathing should pick up a bit. The fast pace should be about 80% — heavy breathing and deliberate movement. Then finish with a walk, taking deep breaths to recover (probably not fully) before getting back into the next round.
Demo Videos
Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Walking Lunges:
https://www.youtube.com/watch?v=zsy1vvEPyik
Doorway Stretch:
https://www.youtube.com/watch?v=CEQMx4zFwYs
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Deadbugs:
https://www.youtube.com/watch?v=4XLEnwUr1d8
Bent Hollow Hold:
https://www.youtube.com/watch?v=uKGd8kv7Qzo
Jumping Squats:
https://www.youtube.com/watch?v=CVaEhXotL7M
Bent Hollow Rocks:
https://www.youtube.com/watch?v=_SRYaZUKeLc
Push-ups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Decline Push-ups:
https://www.youtube.com/watch?v=UcsnRkdUuOM
Run:
https://www.youtube.com/watch?v=NQZZP22S4_4
