Tuesday, May 12th, 2020

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CLASS SCHEDULE

Defined @ Home Workout- 

A.
Shoulder Circuit: 3 Rounds; 45 on/ 15 off (9 minutes)
Prone Shoulder Press – Video
German Shoulder Extension Squats – Video
PVC/BroomStick Scarecrow Snatches – Video

Coaches’ Notes:
For 3 rounds, working 45 seconds at each station with 15 second transitions. Aim for quality movement not quantity reps.

*Prone Shoulder Press: With shoulder blades squeezed down and back, move your arms through a shoulder press position while lying prone, face down on the floor. If this is easy for you, add light weight in each hand, no more than 2-3lbs per hand. See video!
*German Shoulder Extension Squats: Using a counter top, chair or something that you can grab onto that is around mid chest height. With shoulders externally rotated, prioritize keeping chest up while squatting. The stretch should be felt in the biceps, fronts of shoulders and chest. A more narrow grip will increase the intensity of this stretch. See video!
*Scarecrow Snatch: Using a PVC, broomstick or towel. Start with elbows high and PVC across mid chest. With fast feet and hands, pull yourself into the bottom position of your Snatch/OHS. Stand up, bring feet back under hips and repeat. See video!

B.
“Girls are back in town” (11 minutes)

3 Minutes ON
“Randy” ish
75 X Single Arm Power Snatches – Video
– Alternating arms with every rep.
– Perform as fast as possible, rest time remaining!

Rest 1 minute

3 Minutes ON
“Fran” ish
5-7-9 reps of;
Single Arm Thruster – Video
-Perform on each side
Single Leg Burpee – Video
– Perform 5 reps of the single arm thruster on both the left and right side before completing the single leg burpees for 5 reps. Continue with this pattern for the round of 7s and 9s.
– Perform as fast as possible, rest time remaining!

Rest 1 minute

3 Minutes ON
“Grace” ish
30 X Single Arm Hang Clean & Jerk – Video
– Perform all 30 reps on the left side then all 30 reps on the right side!
– Perform as fast as possible, rest time remaining!

Coaches’ Notes:
Using lighter weight for all the single arm movements if possible; this workout is meant to feel fast and hard like a max effort sprint! Work for 3 minutes, rest for 1 minute. Complete each mini amrap as fast as possible in your 3 minute windows. If you finish early, you have earned yourself more rest. Mandatory 1 minute rest after each 3 minute round.

*Single arm Power Snatch: Using a Db, Kb, plate or any object that you can find in the house that challenges you and mimics the movement. This weight can be as heavy as you can maintain proper form. See video!
*Single Arm Thruster: Using a Db, Kb or any object that you can find in the house that challenges you and mimics the movement. This weight can be as heavy as you can maintain proper form. See video!
*Single Arm Hang Clean & Jerk: Using a Db, Kb or any object that you can find in the house that challenges you and mimics the movement. This weight can be as heavy as you can maintain proper form. See video!

C. 
“360 Degrees” (11 minutes)

3 Rounds; 40 on/ 15 off
Seated Dual Leg Lift Overs – Video
Weighted Superman Hold – Video
Side Plank, Right 
Side Plank, Left

Coaches’ Notes:
For 3 rounds, spend 40 seconds working, with 15 seconds to rest and transition. Rotate through movements as a circuit. We are on week 3 with this circuit. Each week we are adding 5 seconds to each movement while keeping the rest the same. One more week on this progression!

*Leg Lift Overs: The more upright you are the harder this will be. Lean back to make this easier. Lock the knees out and lift over a small object with control. Use your db or kb as a target if possible. 
*Weighted Superman Hold: This movement is challenging without weight as well. If you have a light weight or plate use it. Squeeze the butt to protect the lower back. 
*Side Plank: Perform from a long position (toes), or short position, (knees)