Friday April 24, 2020

Clearly before social distancing!
We are excited to be getting into what is hopefully our last few weeks of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class Saturdays at 9:00am. Just click on the links that are provided on the website. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.



5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

“Cindvee” (No Equipment)

9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight



*”Cindvee” is a twist on a popular benchmark workout
*For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
*You can use a weight vest or a back pack loaded with weight
*You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
*Although we are weighting the first half of the workout, we want to choose the right weight
*Choose a weight that allows you to complete the strict pull-ups and push-ups within 3 sets
*If you don’t have a weight vest or backpack, you can complete:
*Dumbbell Weighted Strict Pull-ups
*Dumbbell Goblet Squats
*If you don’t have weights – you can also simply complete the 20 minutes without weight
*See the “modifications” section for more options
*10 Odd Object Rows
*Dumbbell Weighted Strict Pull-ups
*Banded Strict Pull-ups
*Ring Rows
*Deficit Push-ups
*Hand Release Push-ups
*Elevate Hands to Box or Bench
*Knee Push-ups
*Dumbbell Goblet Squats
*On all 3 movements, let’s focus on locking the hips
*In the air squat, this means locking the hips out at the top of each rep by pushing the hips forward and squeezing the glutes
*In the push-up, locking the hips allows you to keep the body in a straight line while isolating the upper body to do the work
*In the strict pull-up, locking the hips keeps you in a hollow body position and ensures the hips do not contribute to the movement in the form of a slight kip
*Break the strict pull-ups and push-ups more than you want to from the very beginning
*The added weight will cause a lot more fatigue in these movements than usual
*Imagine how you would be breaking up the weighted movements if you were 10 rounds into the workout and do that from round 1
*Slow down the air squats to allow the upper body time to recover
*When you lose the weight at 10 minutes, see if you can maintain a similar break-up strategy


1 Round:
1 Minute Hollow Hold Video
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog Video
30 Seconds Single Leg Glute Bridges (Each Side) Video
30 Seconds Slow Air Squats

3 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats

Body Armor

3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)



*We’re working shoulder stamina in today’s Body Armor
*Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
*When the bell is on the shoulders, the palm will be rotated to face the body
*As you press the bell overhead, you’ll rotate the hand to a neutral position
*Focus on keeping the chest upright and torso static throughout the movement
*Choose a weight that ideally allows for 10+ reps each set
*Rest as needed between arms and sets


Single Arm Kneeling Arnold Strict Press: Video




“Patience is not the virtue. Discipline is.”

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.

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