10 Alternating Spider Mans (Spider Men? in place or moving)
10 Alternating Prone Scorpions
10 Boot Straps
10 Jumping Air Squats
3 Rounds with 4:00 Rest at a Repeatable Pace (moderate intensity)…
AMRAP 8 Minutes:
1:00 Run/Bike/Row/Stairs/Mountain climbers/Jumping jacks/whatever you have!
5 Hang Squat Clean Thrusters (each arm)
10 V-Ups or Tuck Ups
15 Russian Kettlebell/Dumbbell Swings
20 Russian Twists (with or without weight)
Post work to comments.
Brittnastics WOD 3.21.20
Ankle PAILs and RAILs
Hip Internal Rotation Stretch
Strength and/or Endurance Testing
Option 1: For those who don’t have Pistol Squats but want your first one! Test your Pistol Squat by Squatting as low as you can with control on each leg. Use an object as a height marker (chair, stack books, a step, etc). Over the course of the next weeks, we will work mobility and strength to increase your range of motion in hopes to get that 1st ever elusive Pistol!
Option 2: If you are consistent with Pistol Squats and perform Pistol Squats in metcons regularly at CFSBK, then perform 20-30 pistol squats for time.
Option 2 (Those who tested 20-30 for time):
A1) 4 x 6-8 Pistols Squats per leg @ a 3111 tempo; perform one leg then the other
A2) 4 x 15 Reverse Crunches or 4 x 3-5 Candlestick Rolls
Pistols can be performed to a target but if you’re performing to a target, I prefer you are at least parallel depth.
Burpee Capacity Continued
3 x 10 (rest :45 as fast as possible but consistent)
3 x 6 (rest :30)
3 x 4 (rest :10 between sets)
Total volume: 60 burpees
4 x 15 (Rest :45)
3 x 10 (Rest :30)
4 x 5 (as fast as possible, :10 rest between sets)
Total volume: 110 burpees
If you tested the 75 option, feel free to cut a little bit of volume here (such as 4 x 12, 3 x 8, 4 x 5).
We will be increasing the volume and decreasing the rest in order to increase capacity before retesting. Perform however you did your testing; so if you tested with squat thrusts perform as squat thrusts. If you tested with jumping to a target, perform with jumping to target
Add 1 rep to whatever you did on Day 1’s ab complex…
10 Straddle Ups
10 Hollow Rocks
Rest :30-:45 x 4-5 rounds
Rest :30-:60 x 3-4 rounds
Post work to comments.
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Best dressed (and socially distanced) coaches, Coach Katie and Coach Keith. It’s been so great to actually get to see some of your smiling and sweaty faces again at our virtual classes. We’re working hard to adapt and evolve our programs to this new set of circumstances. Stay tuned for more to come!
Join Our Virtual Class Today
Our virtual classes continue today with Locked and Loaded at 10am with Coach Whit! See below to find out what you can expect through the end of this coming week.
10am Locked & Loaded w/ Whitney
10am Active Recovery w/ Chris
7am Locked & Loaded w/ Lauren
12pm Locked & Loaded w/ Chris
7am Locked & Loaded w/ Jess
12pm Locked & Loaded w/ Keith
6pm Locked & Loaded w/ Brittany
7am Locked & Loaded w/ Whitney
12pm Locked & Loaded w/ Nick
6pm Mat Pilates w/ Frank
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What Instagram account has made you laugh recently?
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