Locked & Loaded WOD Whiteboard Explanation 4.4.20
Warm Up
2 Rounds:
10 Alternating Samson Lunges (walking if possible or in place)
10m Bear Crawl OR 16 alt. Quadruped Shoulder Taps
10m Crab Walk OR :20 Reverse Bridge Plank
10m Side Shuffle each way or 10 Heidens
5 Each Windmills (weighted optional)
10 Pause Air Squats
Strength
Accumulate 10-15 Turkish Get Ups on Each Side
Switch when needed, but make sure to hit equal reps on each side.
Conditioning
2 Rounds for Time:
50 Air Squats
40 1-Arm Suitcase Deadlift (20 each arm)
30 1-Arm Suitcase Reverse Lunges (15 each arm/alternating legs)
20 Russian Twists (weighted optional)
10 Push-Ups
Suitcase Deadlift and Lunges should be done all on one side before switching. Doesn’t need to be unbroken, but finish one side first, then switch.
Post work to comments.
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Brittnastics WOD 4.9.20
Warm Up
2 Rounds:
5 Inchworm Walkouts
5 Pelvic Tilts + :30 True Hip Flexor Stretch (each side)
2 Rounds:
10 Feet Together Hops
5 Single Leg Hops
Strength
3-4 Supersets:
A1) :15- :20 Bottom of Pistol Hold
A2) :10-15 Top of Pistol Hold
Ankle elevated, foot elevated (hamstring issue), counterbalance (hamstring issue or ankle issue or strength issue) can add in leg pumps too. Increase the time under tension from last week.
Option 1:
4 x 4 Eccentric-only Pistol
Try to lower your target from last week since we have less reps. Use one leg on the eccentric portion, and both legs to come up.
Total Volume: 16 Pistols
Option 2 (those who tested 20-30 for time):
Every Minute on the Minute x 8: 6 Alternating Pistols
Total Volume: 48 Pistols
If this is too easy, and you’re finishing within :20-:30, then change the EMOM to every :45.
Burpee Capacity
Beginner:
4 x 12, rest :45
3 x 8, rest :30
3 x 6, rest :10
Total Volume: 90 Burpees
Added in an extra set of 12-wanna be able to do bigger sets consistently before retest!
Intermediate/Advanced:
3 x 20, rest :45
2 x 15, rest :30
3 x 10, rest :15
Total Volume: 120 Burpees
Bigger sets with the same rest as last week’s programming. Feel free to tweak the rest to less if you are feeling good! Aim: perform the 20 at a moderate effort think, 7/10 effort. Perform the 15s at 8/10 effort & perform the 10s as fast as possible 9-10 effort. Next session we will decrease the rest times as well, so if you want to wait until that session you can!
Since we took a break on Burpee stuff the last couple sessions, I’d recommend hitting this Burpee workout again before next Thursday (either Monday or Tuesday).
Core Work
3-4 Rounds for Quality:
3 Compression Sit-Ups with :10 eccentric
3-5 Candlestick Rolls
10 Cyclist Squats
Post work to comments.
Today: Brittnastics at 12pm!
Join Coach Brittany at 12pm today for the first-ever virtual Brittnastics class! We’re also offering Locked & Loaded at 10am. Head over to the Virtual Class Info page to sign up!
Question of the Day
What movie would be drastically improved if it were turned into a musical?
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No Equipment, No Problem Morning Chalk Up
Morning Mobility Check-In Breaking Muscle
Stella says
HELP! I registered for class, it’s asking for a password to use the Zoom meeting, and I don’t have that?
lizzie donahue says
jinx
lizzie donahue says
Come on Puzzle master! Figure this out.
Is the password Locked and Loaded?
Lauren M. says
hahaha
Stella says
LMFAO
lizzie donahue says
Hey!
I signed up for today’s class and I’m being asked for a password from The Zoom. I haven’t received a link.
Panic in Detroit!
KLove says
Good Morning, I’m trying to join the 10am class on zoom but it’s asking for a password. I checked Zen Planner where I registered and can’t find one. please help.
KLove says
There is a direct link when I click on my profile and then the class I registered for, but no password listed.
Stella says
My profile also says “You must see a staff member before you can check in to class.” Not sure what that’s about…
Lauren M. says
Hi! I am trying to log onto to the 10 AM Zoom but it is requesting a meeting password. I registered in advance via Zen Planner. Is anyone else having this issue/does anyone know how to access the password? Thank you!
Stella says
I don’t think anyone got it! Hopefully the coaches will realize it in a couple of minutes when the room is empty…
Lauren M. says
For sure! They know not everyone could have slept in at once.
Lauren M. says
Haha we were all commenting at the same time!! Glad to know I am not the only one 🙂
Bethany says
More like LOCKED OUT and loaded, amiright?
Stella says
bahahaha!
Lauren M. says
Hahah
Charles Smith says
😂😂
Joel Zimmer says
Zoom updated security settings so that passwords are required now. More info here: https://support.zoom.us/hc/en-us/articles/360041408732-April-2020-Setting-updates-for-free-accounts-and-single-Pro-users
Hopefully coaches see this.
Jody says
I mean I suppose we could do the workout ourselves? But I’d prefer your faces as my motivator : ).
Stella says
Yeah, I’m giving it another couple of minutes and then I’m gonna plunge in without it 🙁
Jody says
Okay…I created a zoom link, in case people want to join me?! : )
Join URL: https://zoom.us/j/380335450
Jody says
Nevermind. Whit gave us a password!!
Whit says
HI EVERYONE!
ZOOM PUT A PASSWORD ON THE MEETINGS AND WE ARE UNABLE TO TURN OFF THAT FEATURE AT THIS MOMENT.
HERE IS THE PASSWORD FOR OUR MTG ROOM:
CFSBK
Lauren M. says
SAVIOR!!!! Thank you!!!
Stella says
I’m still getting “Password error” with that 🙁
Brett says
really? it seems to be working for everyone else
Brett says
keep trying!
Stella says
I tried and tried and even copy-pasted the password instead of trying to manually enter it. Failed a bunch of times, gave up.
Then Lizzie was kind enough to FaceTime me and put her phone in front of her computer so I could see you guys and talk to her!
I tried again right as you guys were wrapping up the TGUs and beginning to talk about the WOD and it FINALLY worked at that point. YAY!
11 TGUs/side: 25x3x2, 40, 25×2, 40, 40. The 40 is sooooo hard especially since my yoga mat doesn’t stay put on the floor. Gotta start doing class in my living room where I have a rug that doesn’t move.
WOD: 9:57 with the 40# DB and unweighted Russian twists. If I don’t have a perfect bubble butt by the end of lockdown I’ll be very disappointed.
Whit says
HI GUYS
PASSWORD:
CFSBK
zoom changed feature and locked a password in and we were not able to remove that function!!!!
thanks for your patience
Maria M says
Hi! I am trying to get into the 12pm. But zoom says The host has another meeting in progress. Is there a different link?
Thank you!
Maria M says
We are in!
David Osorio says
Sorry for the cluster Fudge everyone! I think we’re mostly sorted now. I blame the zoom gods!
Cam says
I was like damn the blog is poppin’ today then I saw it was all just requests for a password