Tuesday, April 21st, 2020

Access all Live Virtual Classes on Zoom, click here!
Class Schedule

April Committed Club: 
Submit your attendance HERE for the week of 4.13 to 4.19!

STRONG BY SUMMER- 
AT HOME ACCESSORY PROGRAMMING

APRIL WEEK 3 CHALLENGE- 
We’ve trained to be resilient in our fitness and mindset. 
This week how can we be resilient as a community?

Stronger together. 
Remember to rely on one another, your community and your teammates. Just show up, ask for help, and help one another. 

Defined @ Home Workout-

A1.
3 Rounds: Superset; (5 1/2 minutes)
30 sec X Single Leg Rotational Toss, right leg – Video
30 sec X Single Leg Rotational Toss, left leg
30 sec X Mountain Climbers – Video
30 sec X Rest

A2.
3 Rounds: Superset; (5 1/2 minutes)
30 sec X Single Leg Glute Bridge, right – Video
– Optimize: Scale using elevation – Video
30 sec X Single Leg Glute Bridge, left
30 sec X Slider Knee Tucks – Video
30 sec X Rest

Coaches’ Notes:
A1: For 3 rounds, spend 30 seconds at each station, resting 30 seconds at the end of each round.
*SL Rotational Toss: Always keep the standing leg closest to the wall. Use anything that you can catch on the rebound, lacrosse ball, soccer ball, pillow, etc.. This is not about power, rather focus on: balance, coordination and agility.

A2: For 3 rounds, spend 30 seconds at each station, resting 30 seconds at the end of each round.
*SL Glute Bridge: Tuck tailbone and drive through he heel. Scale your glute bridge to an elevation to make it less challenging.
*Slider Knee Tucks: Use a towel on a smooth surface or sliders to perform the knee tucks.

B.
10 Rounds for time: (14 minute cap)
20-18-16-14-12-10-8-6-4-2
Single Arm Hang Squat Cleans – Video
10-9-8-7-6-5-4-3-2-1
Burpees over weight – Video

*Hustle Goal: Finish in Sub 11 minutes!

Coaches’ Notes:
Complete 10 rounds for time as fast as possible. Perform 20 Single Arm Hang Squat cleans then 10 burpees over whatever weight you have chosen to work with. Complete 18 SA Hang Squat cleans then 9 Burpees. Continue down the reps until your last round of 2/1 has been completed.

*Single Arm Hang Squat Cleans: Using a KB, DB, or anything that you can find to mimic the movement pattern. Goal is to catch in a full squat with each rep. Alternate sides as needed.

C.
3 Rounds: Every 2.5 minutes; (8 Minutes)
20 sec. each side X Groin Plank, short lever – Video
*Follow with:
25 X Superman Extensions – Video
Rest remaining time of each round!