- 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)!
- Yoga with Beth – this Thursday (4/16) at 9am via Facebook Live.
- Zoom Happy Hour – this Thursday (4/16) at 5:30 pm via the regular Zoom meeting link!
- A schedule of other Social(ly Distant) Events for the month of April can be found here.
WOD 04/16/2020
Zoom WOD (Live at Noon and 6pm)
BRIEF
Today we have ascending and descending sets of unbroken Double-unders and Plank. When you see “unbroken” in a workout, you’ve got to pay special attention to your pacing, especially when there are penalty of reps involved. Take an assessment of yourself before each set so you can be sure to hit them unbroken. If you do break, move right to the “penalty” step-ups — go steady, don’t rush. Overly fatiguing yourself on the step-ups will lead to more breaks and more penalties.
You had double-under practice recently, and now its time to put what you learned to use! Remain calm in your sets and focus on limiting unnecessary movement. Anything you do will be amplified by the rope, which will end up catching somewhere on your body — making a beautiful welt. If you do break, take a breath and let any frustration melt. Frustration leads to more misses and more frustration, so it’s an opportunity to take a step back and reset.
WEIGHT: For the Box Step-ups, grab anything that you can hold comfortably. (Backpack, Luggage, get creative!)
WARMUP
4 Rounds:
•10 Arm Circles ea/s/way
•10 Side-to-Side Hops
•20 sec Bent Hollow Rock
•10 Forward/Backward Hops
WORKOUT
10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10
•Unbroken Double-unders
•Plank on Elbows (seconds) x 2
Penalty*: any break on singles or planks = 8 Weighted Step-ups
*Maximum of 10 penalties
ACCESSORY – Pistol Strength w/ Tempo
Accumulate 3-5 Sets of HIGH quality reps
3-5 Pistols @ 31X1 each side (add weight as needed)
-OR-
3-5 Pistols @ 31X1 each side off of a Chair/Step/El. Surface
-OR-
3-5 Pistols @ 31X1 each side to Chair/Couch/Table
-OR-
3-5 Front Step Lunges each side (focus on driving through the heel, explosively)
The goal here is to build maximum strength, but we should not be fatigued. Think about mastering this movement, and generating the most tension possible.
From a standing position, descend to the bottom in 3 seconds, hold for 1, stand explosively, and then hold 1 second at the top.
Balance will come into play in a BIG way, so stay focused on it, and if you have trouble falling backwards, use a weight to counterbalance. Go barefoot if you’re comfortable, and feel the weight on your feet.
Demo Videos
Arm Circles:
https://www.youtube.com/watch?v=140RTNMciH8
Side-to-Side Hops:
https://www.youtube.com/watch?v=sf23wNksjtk
Bent Hollow Rock:
https://www.youtube.com/watch?v=_SRYaZUKeLc
Forward Hops:
https://www.youtube.com/watch?v=tjX9GDqG6OQ
Backward Hops:
https://www.youtube.com/watch?v=tjX9GDqG6OQ
Single-unders:
https://www.youtube.com/watch?v=W2h0bSVav9Q
Elbow Plank:
https://www.youtube.com/watch?v=K-DBIY19KW8
Weighted Step-ups:
https://youtu.be/qE2Oi-NOBgA?t=6
Pistols:
https://www.youtube.com/watch?v=b4q0kqmF608
Pistols off Box:
https://www.youtube.com/watch?v=QJjQgfu6k3A
Pistols to Box:
https://www.youtube.com/watch?v=b8-P4g5Px_4
Pistols to Chair:
https://www.youtube.com/watch?v=-71uaSXtz3M
