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Locked & Loaded WOD Whiteboard Explanation 5.1.20
Warm Up
3 Rounds:
6-10 Lying Windshield Wipers (option to ad weight)
:30 each 1-Arm Overhead Hold/March or 40m each Carry
6-10 Push-Ups w/1 second pause at bottom and top
Strength
Single Leg Contralateral Dumbbell/Kettlebell Deadlift:
3 x 8-12 each leg
Tall Kneeling Single-Arm Press:
3 x 8-12 each arm
1 second hold at top and bottom.
Look to increase by 1-2 reps per set or total volume from last week. If you’re working with multiple weights, feel free to increase weight instead of volume if last week was on the lighter side.
WOD
3 Rounds with 2:00 Rest:
1:00 1-Arm Shoulder-to-Overhead
1:00 Sit-Ups
1:00 Russian Swings
1:00 Burpees
Switch arms as needed but try to stay as close to even as possible.
Post work to comments.
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Fit 55+ Gym-less WOD 5.1.20
Warm Up
3-4 Rounds (at a deliberate pace):
8e Bird Dogs
8e Side Lying Leg Raises
4e Prone Ys, Ws, Ts
Strength
4-5 Sets each:
12-16 Alternating Cossack Lunges
8-10e Single-Arm Bent Rows
Hold something stable for support on the Lunges and/or Rows as needed.
Conditioning
3 Rounds:
3 minutes of continuous effort at a fast pace…
30 Wall Leaning High Knees
10 Squats
5 Dynamic or Non-Dynamic Burpees
Rest 1:00 between rounds. Beginning each round with the low box runners, aim to perform about the same amount of work on all three rounds.
Post work to comments.
Flashback Friday (remember that?): Rob and Pat bean baggin’ at last May’s CFSBK Cornhole Tournament
Today: Morning Meditation at 8am
Join Coach Fox Tuesday and Friday mornings at 8am for free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.
We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule.
Question of the Day
What is the best fast food chain?
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The 4-Second Workout NY Times
The New Normal Zen Habits