- 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)!
- Join Coach Tina on Tuesday (4/14) via the regular zoom link at 7pm for Ask the Expert. Send her any questions you have about medications, herbals, or supplements before the meeting, or bring them with you and watch as she answers them on the spot!
- A schedule of Social(ly Distant) Events for the month of April has been released- click here to check it out!
WOD 04/14/2020
Zoom WOD (Live at Noon and 6pm)
BRIEF
Today we alternate between 2 stations (containing 2 elements), every 2 minutes, for 20 total minutes. Do each station a total of 5 times — keep this in mind as you start your first round.
First up is a handstand walk or bear crawl for 1 minute. Take your time, staying focused on an active core and stable shoulders. Don’t go all out on this — move consistently and manage the fatigue. Go as far as you can with perfect form in a minute — you can also go 30 sec out, 30 sec back, or set a distance for yourself that will take about a minute. Rest if you need to, because right after the minute is up, you’ll move immediately into walking lunges. Feel free to load these down with some weight.
You’ll finish with about 20 secs of rest before moving onto the next part. Loaded Carries should be done slow and steady, with a weight that taxes you. Keep the weight heavy enough so that by the end of the 1 minute, you’re totally ready to put the weight down. Squeeze your glutes hard, and pull your shoulders back as much as possible to help you stay upright.
As soon as you put the weight down, immediately go into a plank. Rest before your form breaks down, and if you want to load yourself, place a weight on your glutes.
WEIGHT: Use a backpack or duffel bag to hold on the load walks. Anything you can bearhug comfortably will work.
WARMUP
3x through:
•8 Bird Dogs w/ 1-sec hold at top
•12 Shoulder Pass-throughs w/ PVC pipe, towel, or broom
1x through:
•30 sec Samson Stretch (R)
•30 sec Bear Crawl forward
•30 sec Samson Stretch (L)
•30 sec Bear Crawl backward
2x through:
•30 sec Loaded Carry/Hold in Place
•10 Walking Lunge
WORKOUT
Every 2 minutes for 20 total minutes, alternating between stations 1 & 2:
1.) 1:00 Bear Crawl + Walking Lunge (20 sec out, 20 sec back)
2.) 1:00 Loaded Carry (Bear Hug) + Plank on elbows (up to 1:40)
ACCESSORY – Push-up Strength
4-5 sets, 5-8 reps
Decline Push-ups
OR
Push-ups
OR
Box/Chair Push-ups
The goal is to make the push-ups tough, so go slow and controlled. If you need more weight, put something on your back, but be careful with placement, and stay focused.
A key to building strength is to focus on tension. So keep your body super tight from your toes up. Imagine yourself as a single, powerful unit. Engage your whole body.
We are adding a little variance to our push-ups with the addition of a decline (raised level for your feet). This will make them just a tad more difficult.
Demo Videos
Bird Dogs:
https://www.youtube.com/watch?v=c0D51CL69-g
Walking Lunges:
https://www.youtube.com/watch?v=zsy1vvEPyik
Bear Crawl:
https://www.youtube.com/watch?v=t8XLor7unqU
Shoulder to Overhead:
https://www.youtube.com/watch?v=N3wdSFarZ_0
Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Mountain Climbers:
https://www.youtube.com/watch?v=nmwgirgXLYM
Decline Push-ups:
https://www.youtube.com/watch?v=UcsnRkdUuOM
Push-ups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Pass-throughs:
https://www.youtube.com/watch?v=hV14XYL2HKE
Samson Stretch:
https://www.youtube.com/watch?v=WjABHAOZgA0
Bear Hug Carry:
https://www.youtube.com/watch?v=yHDf9arp62k
Bear Crawl F/B:
https://www.youtube.com/watch?v=Ec33CeQ8nK4
