Defined Schedule: Live Virtual Classes
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*Today’s Noon Class Available here!
- Monday – Friday: Noon & 6pm daily.
- Thursday: 5pm Mobility with Coach Cara.
- Saturday: 9am Team WOD.
- Sunday: 11am Recovery Yoga with Kristen.
- Daily At Home Training posted 9pm every night.
“FLATTEN THE CURVE” CHALLENGE: Day 15
WHEN: MARCH 17th – APRIL 7th
WHAT: At Home Lifestyle Challenge
Today’s Daily Challenge:
Write a thank you card to someone who has affected your life for the positive. This can be especially profound if you have never had the opportunity to properly thank that person. We’re bombarded with texts, emails, and digital media.
Write a card. Send it in the mail!
Defined @ Home Workout, Tuesday:
A.
Hip Circuit: 2 Rounds; 1 minute on/ 15 second rest (8 minutes)
Side Lying Clamshell with wall – Video
– 30 seconds each side
Single Leg RDL Reaches – Video
– 30 seconds each side
Cossack Squats – Video
– Alternating legs with each rep
Coaches’ Notes:
For 2 rounds, working 1 minute at each station with 15 second transitions. Aim for quality movement not quantity reps.
Movement Optimization:
*Side Lying Clamshell with wall: Perform this movement for 30 seconds each side. Stack shoulders, hips and press top heel into wall while performing reps. If this is easy, add a mini band for resistance! See video.
*Single Leg RDL Reaches: Perform this movement for 30 seconds each side. Take your shoes off, grip the floor with your feet, square hips and move with control. Option to add weight in goblet position held against chest. See video.
*Cossack Squats: Perform this movement for a full minute, alternating sides with each rep. Keep chest up, weight in heels and knees always tracking over toes. Add weight for counterbalance to make this movement easier. See video.
B.
“Girls are back in town” (15 minutes)
3 Minutes ON
“Randy” ish
75 X Single Arm Power Snatches – Video
– Alternating arms with every rep.
– Perform as fast as possible, rest time remaining!
Rest 1 minute
3 Minutes ON
“Fran” ish
3-5-7 reps of;
Single Arm Thruster – Video
Single Leg Burpee – Video
– Perform 3-5-7 reps of both movements on left side then perform 3-5-7 reps of both movements on right side.
– Perform as fast as possible, rest time remaining!
Rest 1 minute
3 Minutes ON
“Grace” ish
30 X Single Arm Hang Clean & Jerk – Video
– Perform all 30 reps on the left side then all 30 reps on the right side!
– Perform as fast as possible, rest time remaining!
Rest 1 minute
3 Minute ON
Plank, any style X Max time!
Coaches’ Notes:
Using lighter weight for all the single arm movements if possible; this workout is meant to feel fast and hard like a max effort sprint! Work for 3 minutes, rest for 1 minute. Complete the first 3 workouts as fast as possible in your 3 minute windows. If you finish early, you have earned yourself more rest. Mandatory 1 minute rest after each 3 minute round. For the last 3 minutes, perform a plank of any style for max time. Resting as needed, alternating styles as needed with a goal to stay in that plank for the full 3 minutes.
Movement Optimization:
*Single arm Power Snatch: Using a Db, Kb, plate or any object that you can find in the house that challenges you and mimics the suggested movement pattern. This weight can be as heavy as you can maintain proper form. See video!
*Single Arm Thruster: Using a Db, Kb or any object that you can find in the house that challenges you and mimics the suggested movement pattern. This weight can be as heavy as you can maintain proper form. See video!
*Single Arm Hang Clean & Jerk: Using a Db, Kb or any object that you can find in the house that challenges you and mimics the suggested movement pattern. This weight can be as heavy as you can maintain proper form. See video!