WOD

Friday, not the sidekick, but the weekday

Here’s also the info for the weekend!

Zoom Times: Friday 11am, Sunday 5:00PM for Terra Time

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The workout:

Tabata is 8 Rounds of 20 seconds on 10 seconds off doing as many reps as you can each round.  They typically will fall apart as though get through the rounds, expect it, enjoy it and embrace the nasty!  There’s no break in between the Tabata’s.  12 minutes straight.  There should be really no setting up of stuff to get in the way 🙂 Yay!

 

Tabata Jumping Squats

Tabata Burpee

Tabata Push-ups

 

 

 

Warm-up:

30 Minutes of SLIPS:

S is for “Scales”

L is for “L-Sits”

I is for “inversions”

P is for “planks”

 

the final s is because it’s plural 🙂

Spend about 7 minutes on each element, and BAM you’ll be warmed up and spent 30 minutes on it.

 

For Cool down, stretch the chest, and the thighs, they’ll need it!!

 

 

For Saturday:

2 Rounds for Max Reps of:

3 Minutes of Sumo Deadlift High Pulls (A lighter weight, try to go for 3 minutes straight, like 75-100 reps!!)

3 Minutes of Alternating Pistols (Progressions Typically)

3 Minutes of Jump Throughs (Chairs, or P-Lets, or boxes etc.)

 

Advice: Make the SDLHP pretty light, work the everloving S out of your pistols, perfect reps every rep, be hard on yourself!  And try to be active through the jump throughs, feel the abs, the upper body, the elbows, the legs.

 

 

Warm-up:

Quarantine 3 Sets of 10:

Push-ups

Lying Leg Raises

1 Arm Overhead Squats (alternating)

Lying Floor Drill (lay on the ground, do the thing with your arms where they don’t touch the ground, face down, thumbs up, like curls and presses, nasty, ‘member?)

 

Thursday, is for the trainers. Like the ones who train, like you.

Zoom Times: 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The workout: [this is a lot to type out!  Jk, I totally used copy and paste]

75 Sit-ups (if you have an abmat use that, if you don’t check out the video for suggestions)

30 Left Arm Overhead Squats with something in your hand (in the 5-20lb range)

30 Left Arm Right Legged Lawn Mower Pulls (same thing, or a little heavier)

30 Left Arm Bent Over Rows (same thing or a little heavier still!)

30 Right Arm Overhead Squats

30 Right Arm Left Legged Lawn Mower Pulls

30 Right Arm Bent Over Rows

75 Sit-ups (same as above)

15 Left Arm Overhead Squats

15 Left Arm Right Legged Lawn Mower Pulls

15 Left Arm Bent Over Rows

15 Right Arm Overhead Squats

15 Right Arm Left Legged Lawn Mower Pulls

15 Right Arm Bent Over Rows

75 Sit-ups (same as above)

 

Warm-up:

Repeat these two several times back and forth, then do what’s in the video for a while before practicing the moves!

Plank for 30 seconds or so

25 Standing Goodmornings

Do this:

 

 

Wednesday! Yay! Hooray! Okay?

Last kids class for the Summer!!  We’re gonna take August off and recharge and get ready for September!

Zoom Times: 6:00am, 11:00am, 12:00pm (kids) and 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Accumulate as much time planking as possible in 20 minutes like this:

Run for 45 seconds, Plank until you can’t any longer (no resting)

 

The idea is that you plank for as long as you can, and when you have to break you get up and run for :45 seconds, and then back down you go and smash it, and then get back up and run.  It should be pretty astounding after the 10 minute mark I think 🙂

 

Warm-up wise, get ready for running, calves, hammy stretches, heel toe walks, standing twists, short plank holds, some hollow rocks, some jumping and drills for running, then be ready to rock it!  It’s a great day for a plank PR, so GET IT!!

Muscles Mondays Missive

Tee hee 🙂

Also: from UC Davis via Maher https://health.ucdavis.edu/health-news/newsroom/uc-davis-experts-detail-common-mistakes-about-covid-19/2020/07

Great article. It talks about leaving the disinfectant on for longer the things we clean, reinforcing the need for the “passing period” between classes when things dry out and actually become disinfected.  Reinforces mask use, hand sanitizer being OK, and there’s a thought provoking moment about fans inside.

“Stay away from the big fans like you see at gyms that blow air across the room, they create a focused blast that pushes air and the virus a long way.”

Ours points outside.  To bring in fresh air from the front of the building, and to get the air you guys have been breathing out of the gym every 10 minutes or so.  IF we pointed the fan into the building what would happen would be the thing they are warning about where if station 4 is sloughing off viruses the fan would quickly fill the room with badness because the air isn’t leaving the room (if the doors would be shut in this scenario it would be so much worse, as many gyms don’t have the kind of bay door that we do) where our situation is completely different.

 

Zoom Times: 6:00am, 11:00am, 12:00pm (kids), 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

4 Rounds for awesome:

20 Split Squats holding a medball or light KB or jug of laundry soap

20 Single Legged Rotating Jumps (jump off 1 foot, land with BOTH feet, only turn 90 degrees at a time)

20 Hollow Rocks

Max Push-ups without stopping

-AFTER-

Do whatever kind of pulling you have, rings and ring rows, ring pull-ups, strict pull-ups if you have a bar, down dog rows if you can do those, something, banded rows to fatigue.  GET SOME PULLING IN.  Play tug of war with your pit bull, HARD. Find a way.

 

 

 

Friday’s Fahrenheit Fantasy

Ha.

Here’s also the info for the weekend!

Zoom Times: Friday 6:00am, Friday 11am, Sunday 5:00PM for Terra Time

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

Friday’s Workout:

27-21-15-9 for time of:

Cleans with something interesting, plate, sandbag, tool box, DB etc. odd objects are cooler than barbells

Lying Shoulder Drill

Crawl Plank Steps

 

 

 

 

Warm-up:

Start with tight little arm circles until you just can’t take it no mo’

Then take it to all fours and work some Cat/Cow back bendy bits

Let’s do some Donkey Kicks and Fire Hydrants (leg out to the side) until the gluties are warmetated

Leg Swings front back and side to side

Next run this progression with something lighter than you plan on cleaning with today:

15 Deadlifts

15 Deadlift and Shrugs

15 Front Squats

15 Shrug Unders

15 Full Reps of the Clean

 

Then break out the big weights, and go for it!  Stay off the barbell if you can guys, this is greatly done with odd objects!

 

Saturday’s Workout!

Set up something you can go LONG at.  This means long walk (hour plus), bike ride, hike, swimming (no drowning), etc.  Could be multiple things, (e.g. bike over there, do stairs for 30 minutes, bike back, etc.) the goal is to have a nice time outside, and move consistently for a while.  Enjoy it!

 

You aren’t going to get the butt you want by sitting on the one you have

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