WOD 4.18.20

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Locked & Loaded Warm Up Whiteboard Explanation 4.18.20

Warm Up
2 Rounds:
20 Seconds of…
High Knees
Butt Kicks
Straight Leg Swings
Skips

Then,

2 Rounds:
10 each Fire Hydrants
5 Inch Worm Yoga Push-Ups

Locked and Loaded WOD Whiteboard Explanation
EMOM for 12 Minutes (3 Rounds):
A) 12 Hand-to-Hand 1-Arm Kettlebell Swings
B) 6 each 1-Arm Push Presses
C) :30 Forearm Planks
D) :30 Max Air Squats

Rest 4 minutes, then…

EMOM for 12 Minutes (3 Rounds):
A) 12 Alternating Goblet Lunges
B) 8-12 Push-Ups
C) :30 Bent Hollow Hold
D) :30 Max Kettlebell/Dumbbell Deadlifts

Post work to comments.

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Brittnastics WOD 4.18.20

Warm Up & Mobility
Ankle/Feet Flow
Toe Extension & Toe Piano
Tibia CARs
Ankle CARs
Ankle Dorsiflexion work
Ankle Plantarflexion Work
Feet Together Squats   

Unfortunately this video won’t upload, so you’ll have to join in class for this one!

Alternate Mobility
3 Rounds:
:30 Calf Stretch (each leg)
10 Heel Walks
10 Ball of Foot Walks

Power/Strength
3 Rounds:
A) 3 Single Leg Box Jumps (each leg)

Modify height as needed. Rest :10 b/w each jump and :60 between each set for maximum explosiveness.

3 Sets:
B1) 6 Elevator Box Work or Elevator Pistols Squats (each leg)
B2) 3 Front Kick/Side Kick/ Back Kick (each leg, each front/side/back is 1 rep)

Rest :90-2:00 before returning to B1.

Pistol Capacity
Option 1:
EMOM x 5…
4-6 Alternating Pistols

If you have been following the eccentric only, concentric only, etc., track then try to perform the full Pistol with control to as low of a target as you can this week for this EMOM.

Option 2:
Those who tested 20-30 Pistols can hit their retest! If you’re feeling tired from Elevator Squats you can retest in 2 days. (We won’t be testing this during class today, just getting eyes on the other stuff.)

Gymnastics Metcon
4 Rounds for Quality:
5 Candlestick Rolls or Alligator Rolls
10 Tuck Jumps
5 Popping Inchworm to Hollow
10 Alternating Single Leg Lateral Jumps or 20 Lateral Hops

Accessory Work
3 Rounds:
:20 Adductor Plank (each side)
:30 Fire Hydrant Hold + 10 Fire Hydrant Lifts (each leg)

Post work to comments.

Today: Brittnastics at 12pm

Does the programming above pique your interest? Join Coach Brittany for her weekly virtual Brittnastics class at 12pm. We’re also offering Locked & Loaded at 10am. Head over to the Virtual Class Info page to get in on the fun!

Question of the Day

What’s the most embarrassing fashion trend you used to rock?

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