Saturday Mar 21st, 2020

March 21, 2020 / By j0ssy
It’s the weekend! This was the workout programmed for Friday and it’s a perfect one to share with everyone staying at home. For more home workouts and blog advice check out the link in our bio where we will continue to provide as much support as possible. Also, I suggest the sooner the better checking out equipment if you are a member. Just come by while we are providing classes, check the mind body schedule for current classes. xoxoxo
Push Press Timer Link: https://www.pushpress.com/workout-timer

Tabata – 4 minutes each exercise –

20 seconds work, 10 seconds rest for 8 rounds

 

-Squat hold at parallel

-Plank hold

-Hollow hold or tuck (Pick a variation you cansustain)

-Arched body hold

 

 

You’ll perform all 8 rounds of squat holds beforemoving onto the plank and so on.

If plank is easy for you then attempt planche
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Friday Mar 20th, 2020

March 20, 2020 / By j0ssy
Outdoor Workout on the stairs at Cathedral Park
 
Run up the stairs as follows. Try to build speed,increase your footfall cadence with each step. Start as slow as you need tokeep coordinated.  Operate in conga line fasion,going up one side of the stairs and using an easy walk down the other side ofthe stairs as a recovery.
-2x with a foot touching every stair
-2x with a foot touching every other stair
-2x with a foot touching every third step. If thisis too far for you, then do with a foot touching every other stair
-2x jumping up the stairs with both feet touchingevery stair
-2x jumping up stairs with both feet touching everyother stair (repeat single stair if this is difficult)
-bound up the stairs on one leg, with your jumpingfoot touching every stair. Switch legs half way up
-start with the leg opposite the one you used tostart last time, and repeat.
Emphasize, arm drive, knee drive and keeping thefoot on the ground for as short a time as possible. Focus on the mechanics ofspeed.. NOT on how hard you are pushing off the stairs
Then, do quadrupedal movement as follows:
-Up stairs facing up stairs
-Down stairs facing up stairs (i.e., go backwards)
Walk up the stairs
-Then attempt QM going down stairs while facingdown stairs.
-Then attempt QM going up stairs while facing downstairs.
Stop to rest as often as needed.
Spend no more than 2 minutes on each type ofQM.
If you are not done by 2 minutes then tap out andmove on.
If you can’t do one of the movements, then try thelast one you were able to do.
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Thursday Mar 19th, 2020

March 19, 2020 / By j0ssy
Outdoor workout or follow along at home!
 
Tabata – 4 minutes each exercise –
 
20 seconds work, 10 seconds rest for 8 rounds
 
 
-Squat hold at parallel
 
-Plank hold
 
-Hollow hold or tuck (Pick a variation you cansustain)
 
-Arched body hold
 
 
 
You’ll perform all 8 rounds of squat holds beforemoving onto the plank and so on.
 
If plank is easy for you then attempt planche
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Wednesday Mar 18th, 2020

March 18, 2020 / By j0ssy
We will be taking our classes outdoors weather permitting as much as possible.
WOD 4 rounds: max reps in 3:00:
 
-Broad Jump 25m
 
-15m. OH Lunge, Use any weight that you can keepoverhead safely (rock, DB, shoe, or nothing)
 
-20 single leg lateral hurdle hops (10 each leg)
 
-Max 6″” burpees in remaining time
 
Rest 6:00 between rounds
 
 
Lateral hurdle hop
 
https://www.youtube.com/watch?v=eazXQ3hgACM
 
use any height you feel you can do stably. Thiscan include no elevation. It’s fine if you hop over a shoelace.”

 

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Tuesday Mar 17th, 2020

March 17, 2020 / By j0ssy
Wednesday Group Strength and Conditioning
6 am, 9:30 am, noon, 4:30 pm, 5:30 pm
**NO 6:30 pm Class!**
 
Lets get outside!
 
5R
 
On a 3 minute timer,
 
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
 
-20 seconds max distance uphill sprint
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