Wednesday 4/15/2020

  • 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)!
  • Lemons suggest sourness or difficulty in life; “making lemonade” is turning them into something positive or desirable. If you need some help with “making lemonade” out of the obstacles you’re facing, join our Resilience Challenge!
  • A schedule of Social(ly Distant) Events for the month of April has been released- click here to stay in tune.

WOD 04/15/2020

Zoom WOD (Live at Noon and 6pm)


For all levels (except White), today is a “choose your own adventure” workout. This means you’re able to split up the reps for each movement, however you see fit.

For the best score, you want to strategize. Don’t wing it. Decide what you want to do before you start, and then stick to the plan. A recommendation: split everything up into 3-5 equal sets. With fewer sets, you’ll do fewer transitions; however, the fatigue will mount faster. With more sets, you’ll have more transitions, but fatigue will be easier to manage. Either way, focus on movement quality, especially as you get toward the end.

Additionally, every 2 minutes of this workout, you will do Backpack Rows. Take your time on these and treat them as a strength set. Squeeze the back at the top of each rep, and pause at the top and bottom.

WEIGHT: Choose something that you can do for at least 10 reps unbroken when fresh (dumbbell, plate, kettlebell, backpack, water jug, etc.)


20 Inch Worms
40 Plate Hops
60 PVC/Broomstick Rows


For time, accumulate in any way:
60 Thrusters
60 Ground-to-Overhead
*Every 2 minutes, do 12 Standing Rows

ACCESSORYTriple-Under or Double-Under Neuro Development

For 10 minutes, practice triple-unders, double-unders, or fast single-unders.

Today is all about neurological development, NOT getting the most reps in possible. Stay fresh. If you can do double-unders easily, opt for triple-unders and work to string them together.

If you’re working on double-unders, keep your sets to 20 seconds or less, and take plenty of rest between sets- keeping the quality high. Also consider single-unders as fast as possible in 20 seconds, or even backwards single-unders.

If you don’t have a jump rope, do penguin jumps, fast feet in place, or do agility ladder drills. The goal here is to work rhythm, coordination, and balance. The adaptation of these, for the most part, happens in the brain. Stay fresh, and stay focused.

Demo Videos

Plate Hops:
Backpack Front Squat:
Table Pushups:
Backpack Deadlifts:
Backpack Thrusters:
Backpack Ground to Overhead:
Fast Feet:
Penguin Jumps:


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