Locked & Loaded WOD Whiteboard Explanation 4.4.20
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
Accumulate 10-15 Turkish Get Ups on Each Side
Switch when needed, but make sure to hit equal reps on each side.
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)
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.
Brittnastics WOD 4.9.20
5 Inchworm Walkouts
5 Pelvic Tilts + :30 True Hip Flexor Stretch (each side)
10 Feet Together Hops
5 Single Leg Hops
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.
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.
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!
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).
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?