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Road Warriors Whiteboard Explanation 4.16.20
Mobility/Warm Up
2 Rounds:
4e Quadruped Hip CARS
4e Shin Box Flow
:20 Down Dog Calf March
Line Drills:
15m of each of the following (walk back to start): Bunny Hops, Figure 4 Drill, Carioca
Workout
400m Run (½ mile) at easy pace
Then,
8 Rounds:
200m Run, 200m Walk/Rest
- Goal is to have fairly consistent splits for each of the 8 sets
- Ok to estimate the 200m (or about 40-60 seconds of work, rest as you slowly walk back to start)
- Use the first 2 rounds to ramp up intensity
Cool Down
5 Minute Walk
5e Samson Stretch with Overhead Reach
90sec Standing Quad Stretch
90sec Down Dog Calf March
5 Cat/Cows
Post work to comments.
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Brittnastics WOD 4.16.20
Prep
3 Rounds:
Wrist PAILs and RAILs (3x :05 press/:05 pull/:05 relax into stretch -see video)
Scapula CARs (in 2 positions x 2 reps each direction)
Thoracic Extension and Rotation (x 3 breaths)
Shoulder Flexion and Hollow Work
3 Rounds:
A1) :30 Shoulder Flexion Stretch
A2) 3 Box Rocks (slow and controlled)
3 Rounds:
B1) 2 x :05 Wall Facing Tuck Handstand Drill/Shoulder Opener
B2) Floor Hollow Body
Kick Up Work
4 Rounds:
C1. tuck kick up x2-3
C2. baby kick up x2-3
You can choose one or try both!
5 Minutes + Playtime…
Option 1:
Single Leg Balancing
Option 2:
Handstand Floaters
If you trust your spouse/partner/roommate… here’s a video on how to kick up to a Handstand with a spot!
Handstand Push-Up Strength
In 6 Minutes:
Build to a very challenging Strict Handstand rep at 2111 tempo.
Burpee Retest
Let’s goooo! I hope that you’ve been doing your weekly Burpee capacity workouts, and, in turn, crush the retest! Let me know how it goes. 🙂
Core Complex
3 Rounds:
9 Reverse Burpees (aka, Candlestick Rolls)
16 Reverse Crunches
32 Alternating B or Tuck Crunches
Rest :60 between rounds.
Post work to comments.
Yesterday we told you about Michelle Z.’s efforts with Operation Feed Brooklyn, which gets much needed meals to hospital workers in Brooklyn. Here’s Michelle appearing on ABC7 to talk about this amazing work!
Upcoming Virtual Classes
Today might be a rest day from our Locked & Loaded programming, but we’ve got a ton of great virtual classes to choose from over the next couple of days. Here’s what’s happening:
Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)
Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
Head over to the Virtual Class Info page to learn how you can get in on the action!
Question of the Day
What would your best friend say are your three best qualities?
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