- 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)!
- An important change to the live Zoom classes– 6pm classes will only be held on Monday, Wednesday, and Thursday, starting the week of April 20th. Noon classes will continue to be offered Monday – Friday, and NO classes on Saturday.
- Coach Jay will be hosting a FREE webinar this Friday (4/24) at 2pm to talk about the G.R.I.T. Model – a concept created to help take control of your mind and develop mental fortitude. Register here if you’d like to join in!
- A schedule of our Social(ly Distant) Events for the month of April can be found here.
WOD 04/22/2020
Zoom WOD (Live at Noon and 6pm)
BRIEF
Today we have a descending ladder of Burpees and Lateral Jumps over an object. This workout’s rep scheme and opening movement should look and feel familiar to most. Take things smooth and steady from the start so you don’t burn out in the first two rounds. Move straight through on the burpees, with little break in between reps.
Choose an appropriate height for the lateral jumps — make it tough, but doable. Reset on each jump — a PVC pipe or broomstick between two objects can be a great choice. Reset, and get your mind right before starting the Lateral Jumps.
Stay focused and keep the pace consistent through all double-digit rounds. Once you reach the round of 9, pick up the pace and finish fast (uncomfortable).
For the “Object”, choose something that is between ankle height and below-the-knee.
WARMUP
2 sets:
•20 Calf Raises (bodyweight)
•1:00 Classic Calf Stretch ea/s
THEN
6 min of:
•10 Bodybuilders
•10 Front-to-back Hops
•8 Alternating Spidermans
•10 Side-to-Side Hops
WORKOUT
18-15-12-9-6-3 (For time)
•Burpees
•Lateral Jump over Object (w/ reset)
ACCESSORY – Aerobic & Stretching
•Run 8:00 easy out
•Standing/Seated Straddle 4:00
•Run 8:00 moderate back
Find a comfortable, conversational pace on the run right from the beginning. This should be recovery after the hard workout from today. After you go out 8:00, lightly stretch for 4:00. Take deep breaths and passively sink into the position. Once the 4:00 is up, head back where you came from.
Demo Videos
Calf Raises, Bodyweight:
https://www.youtube.com/watch?v=ELCimJnir4M
Classic Calf Stretch:
https://www.youtube.com/watch?v=Q5gNaoBlpEc
Bodybuilders:
https://www.youtube.com/watch?v=V_vQAYSFoNA
Front-to-Back Hops:
https://www.youtube.com/watch?v=N6ThC8a_Wno
Spidermans:
https://www.youtube.com/watch?v=_2sb3v00I40
Side-to-Side Hops:
https://www.youtube.com/watch?v=H1UsT_10nbc
Lateral Jump Over Object:
https://www.youtube.com/watch?v=HYwnR_seSR4
Burpee:
https://www.youtube.com/watch?v=TU8QYVW0gDU
Run:
https://www.youtube.com/watch?v=NQZZP22S4_4
Standing Straddle:
https://www.youtube.com/watch?v=vWw2ISphDP4
