- 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)!
- Live Zoom classes– Noon, Monday through Friday; 6pm on Monday, Wednesday, and Thursday; NO classes on Saturday.
Zoom WOD (Live at Noon only)
Today’s workout will look familiar to some of you, but with a small twist. Cindy with strict pull-ups, but sit-ups instead of push-ups.
As with “Cindy,” keep round times consistent through all 20 minutes. This requires careful pacing up front, moving slower than you think. It’s a long 20 minutes, and if you get too excited at the beginning, it will catch you in the end. Keep the pace steady, but keep the movements unbroken. Take a few deep breaths between sets to control the pace. You won’t need to focus on breathing at the start, but it will help at the 10-minute mark when fatigue sets in.
•40 Air Squats
•30 Chair/Box Push-ups
•20 Lying Pull-downs
20 min AMRAP of:
•10 Bedsheet Rows OR Ring Rows (Strict Pull-ups, if able)
•15 Air Squats
ACCESSORY – Double-unders
•Forward Straddle Single-unders
•Side Straddle Single-unders
Becoming consistent with double-unders comes down to neurological proficiency. Even if you’re a pro at double-unders already, practicing simple jump rope variations will sharpen the skill. Stay focused and calm even if you trip up. Letting frustration dominate interferes with your central nervous system — and can make you more uncoordinated! If you’re experienced, bring all your attention to the rhythm and breathing of the movement. Do big sets (not to fatigue) as easily and relaxed as possible.
Homemade Row with Bedsheet: