- 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!
At-Home WOD (no Zoom offering)
Today we have a descending ladder of pull-ups/rows and candlestick pistols/pistols to box, then a 5-minute single-under AMRAP.
This is muscularly demanding, so break up the pull-ups from the start to avoid fatiguing early and unnecessarily dragging out the workout.
Take it slow on the candlestick pistols as well, even though they are hard to rush. Focus on sticking the landing for each candlestick before attempting to stand — don’t force a stand from a bad position.
The goal for single-unders is to hit 5 minutes unbroken. Hold a smooth and steady pace from the start — don’t rush it. If you do break, take a brief rest before restarting so it doesn’t happen again. Breathing in rhythm with single-unders will help them remain consistent.
•90 sec Couch Stretch ea/s
•30 Air Squats
•30 Lying Lat Pulls
•Strict Pull-Ups OR Rows (x 2)
•Candlestick Pistols OR Pistols-to-Box
5 min AMRAP of:
For any break, subtract 20 reps!
ACCESSORY – Stretching
•Extended Child’s Pose
•Classic Triceps and Lat Stretch ea/s
•Classic Calf Stretch ea/s
Lying Lat Pulls:
Front Step Lunges:
Extended Child’s Pose:
Classic Triceps and Lat Stretch:
Classic Calf Stretch: