Wednesday 4/29/2020

  • 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)!
  • Live Zoom classes– Noon, Monday through Friday; 6pm on Monday, Wednesday, and Thursday; NO classes on Saturday.
  • A schedule of our Social(ly Distant) Events for the month of April can be found here.

WOD 04/29/2020

Zoom WOD (Live at Noon and 6pm)


Today is a “for quality” day, which means it will require a lot of physical awareness and focus.

These movements would not be good to do fast, so take your time, and work on smoothness and quality. Focus on each “step” on the Turkish get-up. These can be monotonous, but only if you’re mind checks out. Concentrate on the details of the movement the Turkish get-up, as coordination, core stability, shoulder stability, and full-body coordinated strength are all involved.

Lying pull-downs are easy to do, but can be awkward. Squeeze your scaps together the entire time, and as you come down, squeeze the lats. This will help create a great “mind/muscle connection” with your lats that will help you improve all pulling movements. Use a band if you have one, substitute rows — if you don’t have a way to row, grab a bed sheet, tie a knot in the middle, and close it on the top part of the door.

On the holds, count your full number of seconds. Do NOT count as fast as you can. Get set, and engage your core before starting the count.


•45 sec
Single-arm Plank (R)
•45 sec Single-arm Plank (L)
OR –> 90 sec Plank on Elbows
•20 Slow Windmills (10 e/s)
•20 Prisoner Rotations
•20 Reverse Step Lunges


20 rounds for quality:
•2 Turkish Get-Ups (1 e/s)
•3 Lying Lat Pulls
•6 sec Hollow Hold

ACCESSORYNeurological & Accuracy

•50 Side-to-Side Jumps
•50 Forward-to-Back Jumps
•3 mins Practice Juggling

In order to work on accuracy with jumps, place 2 pieces of tape about a foot apart — this will mark the targets. Work to hit those targets on every jump. Start slow, then speed up as you get comfortable. If you start to miss the target, take a break and restart. For juggling, take 3 objects — preferably round, or small sandbags (there’s a link in the video about how to make juggling balls). Accumulate about 3 minutes of juggling practice.

This is all neurological — brain — work. Stay focused and most importantly, have fun with it!

Demo Videos

Single-Arm Plank:
Elbow Plank:
Prisoner Rotations:
Reverse Step Lunge:
Half Turkish Get-Ups:
Lying Lat Pull-downs:
Bent Hollow Hold:
Turkish Get-Up:
Hollow Hold:
Strict Pull-ups:
Side-to-Side Jumps:
Forward-to-Back Jumps:
Homemade Row with Bedsheet:


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