Sunday, May 17th, 2020

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CLASS SCHEDULE

A. “KBS”
4 Rounds: Every 3 minutes perform the following;
Turkish Get-up X 1 rep Video
Strict Press X 5 reps Video
Push Press X 4 reps Video
Push Jerk X 3 reps Video
Split Jerk X 2 reps Video
Turkish Get Down X 1 rep
– Perform on both sides

B. “SLR”
For time:
21.15.9 reps of;
Russian Swings Video
Push-ups
50 double, 200 meter run, or 1 min stairs after each round.

—–then—–

21.15.9 reps of;
Goblet Squats Video
Push-ups
50 double, 200 meter run, or 1 min stairs after each round.

—–then—–

21.15.9 reps of;
Weighted Lunges Video
Push-ups
50 double, 200 meter run, or 1 min stairs after each round.

Coaches’ Notes: 
Part A.
Every 3 minutes for a total of 4 rounds, perform the complex on both the right side and left side. Rest remaining time of each round. Take 15 seconds to perform the Turkish Get-up to standing then perform the shoulder to overhead reps in the middle, then take 15 seconds to perform the Turkish Get-down to lying. 
Part B.
If you can, go outside, get some fresh air and vitamin D for this workout. Perform Jump Ropes, running, shuttle sprints, stairs, biking, etc. any option is a great option. Optimize this movement station to be 1 minute.

*Turkish Getup Complex: Can be completed with any object in the household that challenges you and mimics the movement. See video!
*Push-ups: Toes, knees, elevated, etc. Break these reps up early and often. Add variety every round.
*Run/Jump rope/Bike/Stairs: We have a few options for your today. If you are running outside but don’t have a 200 meter mapped out: run 30 seconds out + run 30 seconds back. If you are running in the hallway of your building, keep it to a total of 1 minute (think shuttle sprint style). If you are choosing to stay inside: Perform 30 seconds of mountain climbers + 30 seconds of Wall Sprints. Video