Saturday, May 16th, 2020

ACCESS ALL LIVE VIRTUAL CLASSES ON ZOOM, CLICK HERE!

CLASS SCHEDULE

Defined @ Home Workout:

A.
10 Minute Warmup led by Coach Cara & Kevin
 on Zoom!

B1.
15 Minute Team Amrap 
– Teams of 2
100 X Single Arm Russian Swing – Video
80 X Single Arm Overhead Lunge – Video
60 X Single Arm Alternating Hang Split Snatch – Video
40 X Single Arm Devil’s Press – Video
20 X Burpee Over Equipment – Video

*max effort plank for remainder of the time
*Rotating every 10 reps with your partner!

Rest 3 minutes

B2.
15 Minute Team Amrap 
– Teams of 2
10 rounds: 30 X plank shoulder taps
10 rounds: 20 X jumping air squats
10 rounds: 10 X burpees

*max effort plank for the remainder of the time
*Rotating every round with your partner!

C.
FLEX OFF with Coach Kev and Cara

3 rounds;
21 Bicep Curls – Video
21 Tricep Kickbacks – Video 
Rest as needed after each round!


Coaches’ Notes: 
Part B1.
3,2,1 GO. Partner one completes 10 reps of single arm swings. Once complete, partner 2 performs 10 reps. Continue going back and forth until 100 total swings have been completed. Then move on to the 80 overhead lunges, then the 60 hang split snatch, then the 40 devil’s press, and finally 20 burpees. Non working athlete is resting. Must switch every 10 reps.

Part B2.
3,2,1 GO. Partner 1 performs round 1 of 30 shoulder taps then partner 2 performs round 2 of 30 shoulder taps. Continue with this pattern until 10 total rounds are complete for the team. Once 10 rounds are completed by the pair, move on to 10 rounds of 20 jumping air squats and then finally on to 10 rounds of 10 burpees

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 1 of tricep Kickbacks, then the class completes round 1 of tricep kickbacks. Continue this pattern for rounds 2 and 3.

Intensity for all workouts is SPRINT, REST, REPEAT.
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.

*Swings: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern. 

*Lunges: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern. Complete 5 lunges with one arm and then 5 lunges on the other arm. Optimize the movement to single arm front rack lunges – Video

*Hang Split Snatch: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern. With weight in right hand, split with the left foot forward for 5 reps.  Then switch sides. Weight in the left hand and split with the right foot forward for 5 reps. 

*Devil’s press: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern. Switch hands with every rep.

*Plank: Any style of plank is permitted. Forearm, push-ups, side, bird-dog, etc.

*Bicep and Tricep 21s: 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.