Locked & Loaded WOD Whiteboard Explanation 3.30.20
Warm Up
3 Rounds:
10 Alternating Squat Thoracic Rotations
6 each Side Plank Rotations
8 Bent Over Reverse flys (no weight or very light objects)
Strength
Superset:
A1) 3 x 6-12 each 1-Arm Power Row
1 second pause at top, 2 seconds down.
A2) 3 x 10-16 Alternating Goblet Cossack Squats
OK to go weightless or holding something for support if needed.
WOD
3 Rounds of 3:00 Work, 3:00 Rest:
8 Single-Arm Front Squat Right Arm
20 Alternating Bicycle Crunches
8 Single Arm Front Squat Left Arm
20 Alternating Low Box Runner
If you have something to use for this, awesome! Even an empty box cardboard box is useful. If not, it can be done flat on the floor. Moderately high, but repeatable intensity!
Cool Down
1-2 Rounds:
30 seconds each leg Samson Stretch
30 seconds middle/left/right Childs Pose
Post work to comments.
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55+FIT Gym-less WOD 3.30.20
Warm Up
3 Rounds at a Deliberate Pace:
5e Single Arm Circles (each direction and each arm)
5e Standing Ankle Circles (each direction and each leg)
5 Inchworm + Shoulder Taps
5e Front Scales
Strength
4-5 Sets of Each:
6-12 Deadlifts
6-12 Couch Dips
6-12e Single Arm Pull Overs
See a demo video for today’s Deadlift and Dip exercises here. Get creative with what you have at home to perform the Deadlifts with!
Conditioning Explanation
15 Minutes Continuous Effort:
20 Alternating High Knees
12 Sit-Ups
:20 Superman Hold
Post work to comments.
Tuesday: Morning Mindfulness with Coach Fox
The hits keep coming! Starting this we’re excited to begin offering Morning Mindfulness with Coach Fox at 8am on Tuesdays. Other new additions to our virtual class offerings include 6pm Locked & Loaded on Tuesdays and 12pm Brittnastics on Saturdays! Here’s a look at the week ahead:
Monday, 3/30
7am Locked & Loaded
10am Yoga for Athletes
12pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)
Tuesday, 3/31
7am Locked & Loaded
8am Morning Mindfulness (NEW!)
12pm Locked & Loaded
4:30pm Kids (Ages 5 – 7)
6pm Locked & Loaded (NEW!)
Wednesday, 4/1
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8 – 18)
Thursday, 4/2
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 5 – 7)
Friday, 4/3
7am Locked & Loaded
12pm Locked & Loaded
Saturday, 4/4
10am Locked & Loaded
12pm Brittnastics (NEW!)
Sunday, 4/5
10am Active Recovery
You’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.
Kids classes will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info.
Question of the Day
What would be the title of your autobiography?
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Must We All Become More Creative Due to the Pandemic? Scientific American
How Powerlifters Can Stay Strong at Home BarBend