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Locked & Loaded WOD Whiteboard Explanation 6.17.20
Warm Up
6 x :10ea 90/90 Hip Stretch
6ea Side Plank Rotations
6 Inchworms w/Shoulder Taps
6 Pause Jump Squats
CRAZY METCON
3 Rounds for Time:
20 Push-Ups
30 Air Squats
40 Single-Arm Push Presses (20 each arm)
50 Sit-Ups
60 Russian Kettlebell Swings
Break up the Push Presses as needed.
Cash Out
4 x:30e Dumbbell Star Planks
Post work to comments.
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FIT 55+ At Home WOD 6.17. 20
Warm Up
3-4 Rounds (at a deliberate pace):
3e Lunge Stretch with Hip Lift
12 Down Dog Alternating Calf Marches
:20 Reverse Plank Hip Bridge
Strength
4-5 Sets (each):
8e Stagger Stance Deadlifts
8e Elevated Plank Renegade Rows
Conditioning
Cycle Through 5 Rounds of the Circuit:
:30 Work / :30 Rest
1) Jumping Jacks
2) Sit-Up to Hips-Up
3) Bodyweight Get-Ups
Try to alternate directions on the Get-Ups if you can.
Post work to comments.
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!
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