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Thursday 5/14/2020

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 05/14/2020

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

BRIEF

Today is 15 min AMRAP with high reps of three different movements.

The rep-ranges in today’s workout are on the high side and require a different strategy. For the burpees, move smooth and straight through, with breathing to match. With the sit-ups, push a little more than usual — staying steady and unbroken. Take a few moments in the middle if you need a short break, but don’t prolong it. Get straight into the air squats, hitting big sets at a time. Take a few deep breaths whenever you break, shake out the legs, and get back to it!

The goal is to keep round-times as tight as possible — pacing early is key.

WARMUP

1:00 Olympic Wall Squat
THEN
4 Rounds of:
•8
Bodybuilders + Air Squat (combo movement)
•20 sec
Mountain Climbers

WORKOUT

15 min AMRAP of:
15 Burpees to 6″ Target
35 Sit-ups
50 Air Squats

ACCESSORYBalance

10 Minutes of:
3 Front Scales (R)
3
Front Scales (L)
3 Back Scales (R)
3
Back Scales (L)
3 Front-to-Back Scales (R)
3
Front-to-Back Scales (L)

Move slow on these keep balance through all 3 reps. Shoes-off can help with this, allowing for a better ground-feel.

Too easy for you? Try it with your eyes closed and see how things change! Eyesight is a major factor in maintaining balance (equilibrium) — gives perspective — so closing your eyes is much harder.

Demo Videos

Olympic Wall Squat:
https://www.youtube.com/watch?v=wrzvh8xI5M8
Mountain Climbers:
https://www.youtube.com/watch?v=nmwgirgXLYM
Bodybuilders:
https://www.youtube.com/watch?v=V_vQAYSFoNA
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Burpee:
https://www.youtube.com/watch?v=TU8QYVW0gDU
Front-to-Back Scale:
https://www.youtube.com/watch?v=ilBByuwM8hk

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