- 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)!
- Due to a security update within the Zoom app, all meetings now require a password. Luckily, we can embed the password into the link, so you can have one-click access without having to type in a password! THIS IS OUR NEW LINK: https://zoom.us/j/9815063753?pwd=OWlJQUFXa1p5ckJNUnRja2xpcU5xZz09
- A schedule of Social(ly Distant) Events for the month of April has been released- click here to check it out!
WOD 04/07/2020
Zoom WOD (Live at Noon & 6pm) – recording will be posted by mid-afternoon.
BRIEF
This is a QUALITY day, which means the focus shouldn’t be on the time, but on the quality of each rep. If you don’t like this, it’s likely the exact kind of training you’ll benefit from most!
Pistols will test your balance and strength. Stay smooth- no erratic or jerky movements- and equal weight across the foot. Keep your hands reached out in front of you to help with balance, and consider a counterweight held outstretched for additional assistance. Anchored sit-ups come in after each set of pistols. After you finish the sit-ups, take a break. Remember, this is not for time! Regroup, then start back on the next set of pistols fresh.
Once you finish the final set of sit-ups, move out for your run. Pick a pace that you can hold consistently, run at good pace, turn around and run a bit faster on the way back. Work on breathing in rhythm with your pace to support the movement.
WARMUP
Accumulate 3 minutes:
•Couch Stretch, both sides
3 Rounds:
•8-15 Air Squats
•8-15 Reverse Crunch
Nice and easy on this- take your time, and keep the quality high.
WORKOUT
For Quality/Distance:
•30 Pistols to chair alternating
•24 Anchored Sit-ups
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•24 Pistols to chair alternating
•24 Anchored Sit-ups
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•18 Pistols to chair alternating
•24 Anchored Sit-ups
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Buy-Out:
Run 4 minutes out at a strong pace, turn around, and get back to the start position before 8:00. Alternatively, bike, jump rope consistently, or do low step-ups for 8 minutes.
ACCESSORY
Double-unders
6-10 minute EMOM (40 sec on/20 sec off)
OR
Practice Double-unders
OR
Practice Penguin jumps/Imaginary rope Double-unders
It’s all about timing and rhythm with the double-under. It can be a tough one to master, and it’s one of the skills we hit a lot, specifically for the learning and experience acquired in gaining the skill of such a challenging movement.
There’s a big neurological (brain) component, and that’s really what we’re chasing. If you don’t have a jump rope, you can still practice your rhythm and coordination with things like Penguin Jumps. Take a break anytime you miss a rep, regroup, take a breath, and start with a fresh mind.
Demo Videos
Couch Stretch:
https://www.youtube.com/watch?v=Fg-lwNBzVV8
Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Reverse Crunch:
https://www.youtube.com/watch?v=OzRiZ6QgnTA
Front Step Lunge:
https://www.youtube.com/watch?v=GDADrTYuUMM
Anchored Situps:
https://www.youtube.com/watch?v=sv1RlndwPTA
Run:
https://www.youtube.com/watch?v=NQZZP22S4_4
Pistols to Chair:
https://www.youtube.com/watch?v=-71uaSXtz3M
Pistols:
https://www.youtube.com/watch?v=b4q0kqmF608
Double-unders:
https://www.youtube.com/watch?v=h7XjUbUpeHE
Penguin Jumps:
https://youtu.be/AQANZzMOdDo?t=114
