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CLASS SCHEDULE
STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING
A.
10 minute WARMUP led by Coach Kev and Coach Cara
B.
Team WOD: Teams of 2
*you do not need a partner to join class
8 Minute AMRAP
100 X Opposite shoulder tap buy-in Video
—then—-
12 X Deadlifts Video
9 X Hang power cleans Video
6 X Shoulder to overhead Video
*rotating with your partner every movement.
REST 2 MINUTES
8 Minute AMRAP
100 X Same shoulder tap buy-in Video
—then—-
12 X Jumping lunges Video
9 X Burpees Video
6 X Deck squats Video
*rotating with your partner every movement.
REST 2 MINUTES
8 Minute AMRAP
100 X Plank hip tap buy-in Video
—then—
12 X Alternating “clapping” V-ups Video
9 X Russian twist (L+R=1) Video
6 X 4 Count scissor kicks (24 total kicks) Video
*rotating with your partner every movement.
Coaches’ Notes:
3,2,1 GO. Both partners must complete 100 shoulder tap buy-in each. Once complete, fill the remainder of the 8 minutes with max effort rounds of 12 Deadlifts, 9 Hang power cleans, 6 shoulder to overhead, switching with your partner every movement.
*Example: partner 1 completes 12 deadlifts, then partner 2 completes 9 hang power cleans, partner 1 completes 6 shoulder to overhead, patner 2 completes 12 deadlifts, etc. Follow this pattern for the remainder of the 8 minutes.
Score is total rounds completed with your partner in the 8 min. Rest 2 minutes and follow this pattern for the next 8 minutes. Rest 2 minutes and finally complete the last 8 minutes.
C.
FLEX OFF/PUMP SESH!
2 Rounds of the following;
1 Minute X Floor presses Video
1 Minute X Bicep curls to press Video
1 Minute Skull crushers Video
Coaches’ Notes:
3,2,1 GO. Everyone performs 1 minute of floor press, then 1 minute of bicep curl to press, then 1 minute of skull-crushers. Once complete perform a second round.
*Deadlifts/Hang Power Clean/Shoulder to overhead: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement patterns.
*Floor Press/Bicep curl to press/Skull crushers: Using a kb, db, or any object in the house that is challenging and allows you to mimic the same movement pattern in both hands.
*Deck Squats: Optimize to Squat up down if needed. Video