- 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.
- A schedule of our Social(ly Distant) Events for the month of April can be found here.
WOD 04/28/2020
Zoom WOD (Live at Noon only)
BRIEF
Today it’s an 18 min EMOM (Every Minute On the Minute), alternating between 3 different movements.
Consistency in movement quality and finish time are the primary goals. Each set should take no longer than 40 sec to complete each time. As you get deeper into the workout, all the movements will get more difficult — keep in mind that the thrusters will be the most uncomfortable.
Keep your movement smooth on these, and don’t rush it. Even when you are feeling fresh early on, take your time. All movements (including thrusters) should remain unbroken through the entire workout.
Russian twists should be done steady and straight through. You feel a great burn as you go, but push through! Whatever distance you run for the first round, try to repeat that same distance for all of the following rounds — be conservative (but don’t fake it). Keep the breathing up as you move, and take deep, slow breaths during any rest period.
WARMUP
1:30 Olympic Wall Squat
THEN
6 minutes of:
•16 Walking Lunges
•10 Shoulder Taps
•30 sec Jog
WORKOUT
18 min EMOM, alternating between:
1.) 12 Backpack Thruster
2.) 30 Russian Twists
3.) 100m Shuttle Run (20 sec out, 20 sec back)
ACCESSORY – Stretching/Mobility
2:00 Couch Stretch ea/s
2:00 Classic Tricep & Lat Stretch ea/s
2:00-3:00 Cobra Stretch
Repeat 1-2 times
Mobility is one of the easiest things to do to improve your fitness, but it’s hard to get started. It can be uncomfortable, and worse, it can sometimes feel boring. If needed, have a podcast or a TV show playing in order to keep your mind occupied. Take deep slow breaths to help relax deeper into the positions and allow muscles to open up. Be passive with all these stretches — don’t push.
Demo Videos
Olympic Wall Squat:
https://www.youtube.com/watch?v=wrzvh8xI5M8
Walking Lunges:
https://www.youtube.com/watch?v=zsy1vvEPyik
Shoulder Taps:
https://www.youtube.com/watch?v=wcKyqAMqueQ
Backpack Squats:
https://www.youtube.com/watch?v=NI7rtkzAV3Y
Russian Twists:
https://www.youtube.com/watch?v=z_E0ghbrx3A
Shuttle Run:
https://www.youtube.com/watch?v=Mzp9VIX4hqk
Backpack Thrusters:
https://www.youtube.com/watch?v=OAzbopyuwT0&list=PL6ZlCtD8i6t0oyP32jLG35nSQR3i2woIw&index=15
Couch Stretch:
https://www.youtube.com/watch?v=Fg-lwNBzVV8
Classic Tricep & Lat Stretch:
https://www.youtube.com/watch?v=IPKRtU5n3Ew
Cobra Stretch:
https://www.youtube.com/watch?v=MzqRbCCbWl4
