Update: Great start yesterday to the live WODs - today they will be at 9:30am and 19:30pm so that those of us who are still working and finish late can join in.
It is not too late to join the 6 weeks resilience challenge - and great news level method created an app to track the resilience challenge. The idea is you choose at least one habit to focus on in three key areas: fitness, health, mindset and keep that up for at least 4 out of 7 days over the next 6 weeks EASY.
Workout Notes from the Coach:
Today you're doing an Accumulate workout. As fast as possible, you'll accumulate your work, however you like. There are two ways to approach this 1) break this up into rounds to make the reps more manageable, 2) complete all reps in the order shown. The former will tax your aerobic system a bit more while the latter will be more muscular endurance, and a LOT more difficult. Either way you want to make sure that movement remains smooth and consistent. If you feel like technique is starting to wane then break and rest.
WEIGHT: For Plank Row you can use a can of soup, bottle of water (or sand) , anything you can hold on to and row. For the Front Step Lunges if you want to add weight hold a backpack, sandbag, or anything, Be Creative!
"4 rounds of:
8 Alt Pull Backs
8 Air Squats
8 Arm Circles (each arm)
10 sec Plank hold "
Accumulate for Time
Tabatas (20 sec on/ 10 sec off) can be scored two ways, max total reps, or lowest number of reps in any round. The first way is all about pacing to get the most reps possible over 4 minutes, the second way is all about doing the most amount of reps per 20 sec interval. Today, go for max reps. Which means, a controlled number you KNOW you can maintain for each interval. Your Triceps, Shoulder, and Chest should still be fried by the end, even with pacing. If you are failing to complete reps then drop to the next option. Ex. Pushups -> Chair Pushups --> Table Pushups
Explosive Pushup hands leave ground
Box Pushups to chair/table/elev. surface
M-F: 6am - 9pm