Thursday 4/9/2020

  • Tell your friends about our 21 Day ‘Tone from Home’ Challenge!  The ladies in the LocoFam will see the ad on FB and the Gram, if you haven’t already. 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)!
  • The new Zoom link (as of 4/6) for live WODs is here, so save this link/page if you’re going to be tuned in LIVE.
  • A schedule of Social(ly Distant) Events for the month of April has been released- click here to check it out!

WOD 04/09/2020

Zoom WOD (Live at Noon & 6pm) – recording will be posted by mid-afternoon.


Today we have a 17 minute AMRAP with 5 movements.

Right from the start, hold a steady pace and focus on breathing. Make the Rows tough enough so that 5 reps makes sense. Goblet/front squats should be done at a steady pace. You’ll move right into two “breathing stations” – jumping jacks and mountain climbers. Both of these movements are tough to standardize because there’s so much variation in how to do them, so simply focus on moving well and keeping your breath rate high. As soon as you finish, you’re out on a steady paced run.

As you reach the last 4-5 minutes, push the pace and finish strong.

For Rows, use anything the lets you activate your upper body pulling muscles. If your equipment/space allows and you can complete them with great form, do Pull-Ups. Keep the movement strict and adjust to make it tough.


2 rounds of:
10 Bird Dogs (SLOW)
12 Air Squats

2 rounds of:
20 Jumping Jacks
30 sec World’s Greatest Stretch


5 Tough Rows/Pull-Ups
10 Goblet/Front Squat
20 Jumping Jacks
30 Mountain Climbers
200m Run (30 sec out, 30 back)/Sub 40 Double-unders

ACCESSORYTurkish Get-Ups

Accumulate 5-7 Sets
3 Turkish Getups ea/s (3 reps unbroken on one side before switching)
Rest as needed

In the old days of Russia, they said that a prerequisite for the weightlifting team was a Turkish Get-up (TGU) at your bodyweight. So if you weigh 175lbs, you were required to do a 175lb Turkish Getup. 😲That requires FULL body strength, along with balance and coordination…a great prerequisite for weightlifting.

The TGU is a multi-step movement, taking you from the ground- to standing- then back down to the ground. One of the great things about them is that you can use almost anything for a load…anything you can support with one hand.

Start with something light, like a pillow or book, to work on balance and positioning- then increase the weight. Be sure the weight remains directly over the shoulder joint throughout the movement. Go SLOWLY. If you’re rushing, you’re missing the point!

Demo Videos

Jumping Jacks:
Bird Dogs:
Goblet Squat:
World’s Greatest Stretch:
Mountain Climbers:
Jumping Jacks:
Jumping Lunges:
Turkish Get-ups:


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