Sunday, April 26th, 2020

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CLASS SCHEDULE

STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING

Defined @ Home Workout-

Part A. “KBS”

EMOTM x 10 minutes;
ODD Minutes:
Perform on each arm in this minute:
1 X Snatch – Video
2 X Push Press – Video
Turkish Get Down – Video
Turkish Get up 
EVEN Minutes:
10-15 X Push-ups
15-20 X Toe Tap Crunch – Video

Part B. “SLR”
Girl WOD “Kelly”
5 rounds for time;
400 meter run
30 X Box Jumps – Video
30 X Wallballs – Video

Coaches’ Notes:
Part A.
Stay light to medium in weight for the KB/DB complex. Add weight/object in your hands for the toe crunches and Russian twist to increase difficulty.

Part B.
If you can, go outside, get some fresh air, and vitamin D for this workout.

Movement Optimization: 
*KB/DB Complex: Can be completed with any object in the household that challenges you and mimics the movement pattern.

*Push-ups: Any style is permitted. Hold the standard. Feel the pump.

*Toe Tap Crunch:  Can be completed using just body weight or any object in the household that challenges you.

*Run: We have a few options for you today; If you are running outside but don’t have a 400 meter mapped out: run 1 minute out + run 1 minute back. If you are running in the hallway of your building, keep it to a total of 2 minutes (think shuttle sprint style). If you are choosing to stay inside: Perform 1 minute of mountain climbers + 1 minute of Wall Sprints. – Video

*Box Jump: Can be performed on a sturdy and safe box, chair, park bench or anything that mimics the movement pattern. Step-up are permitted. Do not worry too much about the height of the equipment but rather focus on the movement quality.

*Wallball: Using any piece of equipment and target that mimics the movement. Basketball, soccer ball,  softball, etc. Do not worry too much about the height of your “target”. Find any empty space, wall, pole, post, target for these. Can substitute 30 thrusters if needed – Video