Saturday, May 2nd, 2020

ACCESS ALL LIVE VIRTUAL CLASSES ON ZOOM, CLICK HERE!

APRIL COMMITTED CLUB: 
Submit your attendance HERE for the week of 4.20 to 4.26!

CLASS SCHEDULE

STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING

APRIL WEEK 4 CHALLENGE- 
Accountability
is a great motivator for you to stay on the right track to completing your goals. Find an accountability partner to join in the daily Zoom classes. Reach out to someone who needs some motivation or reach out to ask someone to help you stay steady!
In it together. Stronger together. 

Defined @ Home Workout-

A. 
10 minute WARMUP led by COACH Kev and Cara


B.
TEAMS of 2:

8 Minute AMRAP
100 X Russian Swings buy-in (split 50/50) – Video
*Fill rest of Amrap with the following;
25 X Lateral Hops
8 X Burpees

REST 2 MINUTES

8 Minute AMRAP
100 X Hang Snatch buy-in (split 50/50) – Video
*Fill rest of Amrap with the following;
20 X Jumping Jacks
8 X Burpees

REST 2 MINUTES

8 Minute AMRAP
100 X Renegade Rows buy-in (split 50/50) – Video
*Fill rest of Amrap with the following;
15 X Tuck jumps – Video
8 X Burpees

C.
FLEX OFF with Coach Kev and Cara

3 rounds;
Bicep Curl X 21s – Video
Rest as needed after each round!
4 Rounds of Shoulder “44s”;
– 11 X Front raises – Video
– 11 X Side raises – Video
– 11 X Bent over raises – Video
– 11 X High pulls Video

Coaches’ Notes: 
Part B.
3,2,1 GO. Both partners complete 50 reps of the Russian Swing buy-in. Once complete, fill the remainder of the 8 minutes with max effort rounds of 25 lateral hops and 8 burpees, switching with your partner every round. 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 minute Amrap.

Part C.
3,2,1 GO. Coach Kev and Cara perform round 1 of Bicep 21s. Once complete, the class performs Round 1 of bicep 21s. Then Kev and Cara complete round 2, then the class completes round 2. And finally Kev and Cara perform round 3 of bicep 21s then the class does it.

Follow this same pattern for 4 rounds of Shoulder “44’s”

Non verbal communication is key with virtual teammates. Have teammates be diligent about watching the screens of their partners or have each team come up with their own hand signals to signify its time to switch before starting the workout.

Movement Optimization: 
*Swings/Snatches/Rengade Rows: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the movement patterns.

Bicep 21s/Shoulder 44s: 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.