- 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!
WOD 05/12/2020
At-Home WOD (no Zoom offering)
BRIEF
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.
WARMUP
Accumulate:
•90 sec Couch Stretch ea/s
•30 Air Squats
•30 Lying Lat Pulls
•150 Single-unders
WORKOUT
10-9-8-7-6-5-4-3-2-1:
•Strict Pull-Ups OR Rows (x 2)
•Candlestick Pistols OR Pistols-to-Box
Straight into…
5 min AMRAP of:
•Single-unders
For any break, subtract 20 reps!
ACCESSORY – Stretching
3:00-5:00 Each:
•Extended Child’s Pose
•Lizard ea/s
•Classic Triceps and Lat Stretch ea/s
•Classic Calf Stretch ea/s
Demo Videos
Couch Stretch:
https://www.youtube.com/watch?v=Fg-lwNBzVV8
Lying Lat Pulls:
https://www.youtube.com/watch?v=_1KvfgURbpE
Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Single-unders:
https://www.youtube.com/watch?v=hCuXYrTOMxI
Rows:
https://www.youtube.com/watch?v=S7HEm-fd534
Front Step Lunges:
https://www.youtube.com/watch?v=GDADrTYuUMM
Strict Pull-ups:
https://www.youtube.com/watch?v=5WuewMxzKl0
Candlestick Pistols:
https://www.youtube.com/watch?v=PDarczQF3Z4
Extended Child’s Pose:
https://www.youtube.com/watch?v=0oX2CmhBKsY
Lizard:
https://www.youtube.com/watch?v=Wi9pz8L4nEA
Classic Triceps and Lat Stretch:
https://www.youtube.com/watch?v=IPKRtU5n3Ew
Classic Calf Stretch:
https://www.youtube.com/watch?v=Q5gNaoBlpEc
