Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded Whiteboard Explanation 5.19.20
Warm Up
3 Rounds:
3 each Turkish Get-Ups (no weight or light weight
5 Inchworm T Rotations
12 Alternating 1-Arm Swings
Strength
1-Arm Clean and Jerk:
4 x 8-12 each
Adding volume from last week.
Conditioning
20 Minutes for Quality:
3 each Turkish Get-Ups
8-12 Alternating Kettlebell/Dumbbell Leg Lifts
:20-:30 Superman Hold
30-50 Hollow Flutter Kicks
Post work to comments.
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Road Warriors Cycle 2, Wk4, Day 1
Warm Up
Joint Prep (1x through):
10 Forward/Back Ankle Rocks
4 Quadruped Rocks to Shin Stretch
4e Quadruped Hip CARS
3 Rounds:
5e Forearm to Instep
5 Bootstraps with T Spine Rotation
20 Bear Plank Shoulder Taps
Workout
5 Rounds:
550m Run
20 Alternating Reverse Lunges (or Alternating Pistols!)
10 Push-Ups
- Rest 1 minute between rounds
- Intensity a little higher for each interval but goal is consistent split times while maintaining nasal breathing.
- Be smart and protect yourself (and others)!
Cooldown
3-5 Minute Walk
Accumulate 10 minutes: Couch Stretch, Pigeon Pose, Prone Scorpion, Down Dog
Post work to comments.
Coaches Lynsey and David perfect their synchronized rope dancing
Jump Rope Coaching with Coach Lynsey
Are you struggling with Double-Unders? Do you want to learn new jump rope skills? Or do you just want to perfect your technique? Coach Lynsey is offering 30 minute one- on- one Zoom jump rope coaching sessions tailored to your needs. For most of us, jump rope is both frustrating and rewarding in the context of workouts, but while it can be challenging, it’s fun and a great way to train your cardiovascular system! So, whether you’re looking to learn the basics of Jump Rope, improve your capacity in workouts, or add new skills to your repertoire, this additional training opportunity could be for you.
Pricing
One 30-Minute Zoom Session: $55.
(Note that we want this programming to be accessible for all, so if you’re keen to sign up, but facing financial hardship – please reach out to Lynsey!)
Email Coach Lynsey at Lynsey.Roddam@gmail.com to sign up!
Question of the Day
What is your go-to donut?
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How to Maintain Motivation in a Pandemic NY Times
How American and Chinese Values Shaped the Coronavirus Response TED