Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded WOD 4.11.20
Warm Up
2 Rounds:
20 Seconds of…
High Knees
Butt Kicks
Straight Leg Swings
Skips
Then,
2 Rounds:
10 each Fire Hydrants
5 Inch Worm Yoga Push-Ups
WOD
20 Minute AMRAP:
30 Goblet Squats
1:00 Forearm Plank
30 Hand-to-Hand 1-arm Kettlebell Swings
1:00 Hollow Hold
30 alt. Goblet Lunges
:30 each 1-Arm Overhead March/Hold/40m Carry
30 Kettlebell Deadlifts
1:00 Wall Sit
Holds can be broken up into sets to accumulate prescribed time before moving on to next movement. Swings can be 15/15 per hand as needed.
Post work to comments.
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Brittnastics WOD 4.11.20
Warm Up
Burpee Efficiency:
5 Slow Squat Thrusts (focus on replacing feet with hands & vice versa)
5 Fast Squat Thrusts (snapping hips)
5 Burpees (focus on speed but control through upper body & snapping hips)
5 Burpees (athlete variations)
Watch the video link for that to make sense!
5 Minute Playtime:
Modified Headstand Knee Lifts
Headstand Rocks
Headstand Balance Transfers (try these if you did the other last week!)
Choose a variation(s) work on it for 5 minutes. Have fun!
Kipping Drills:
5 x 2-3 Headstand to Head on Floor Plank
5 x 2-3 Headstand to Tall Plank
5 x 2-3 Lying Kipping Drill
Choose one of the above, or do all three. Take your time, play around, and enjoy figuring out a different movement pattern. Perfect practice makes perfect. Next week we will progress these!
Handstand Kick-Up to Wall Practice:
3 x 3 Handstand Kick-Up Progression to Hands on Floor
3 x 10 ft of Half Kick-Up Practice
3 x 3 Handstand Kick-Up to Wall
Handstand Push-Up Work
5 x 2-3 at 2111 Tempo
Note the new tempo (not 3111) this week; increase difficulty up from last week!
Core Work
Accumulate a 3 Minute Hollow Hold
Every time you break perform 5 Burpees.
Post work to comments.
CFSBKer, artist, and ER doctor Saul M. on the frontline of the COVID-19 crisis
Weekend Schedule
You’re stuck at home, and never has it been clearer that time is a meaningless human construct… but it’s the weekend and we’re still offering a bunch of opportunities to get your sweat on! Here’s what we have:
Saturday
10am Locked & Loaded
12pm Brittnastics (NEW!)
Sunday
10am Active Recovery
Go over to the Virtual Class Info page to find out how you can join the fun!
Question of the Day
What is one thing in your apartment that you would like to get rid of?
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Keep the Parks Open The Atlantic
Inside the Great Kettlebell Shortage of 2020 GQ