All Live Virtual Classes on Zoom, Click here!
Daily Class Recordings:
Available here to follow along with once the Noon class has finished!
*NEW:STRONG BY SUMMER ACCESSORY PROGRAMMING:
Choose a 4 week track and follow along for the month of April!
All programs can be performed with little to no equipment!
Core by Coach Igor
Run by Coach Mikala
Upper Body/Pushup Program by Coach Noal
Lower Body by Coach Ben W.
WEEKLY SCHEDULE:
– Mon, Tues, Wed & Friday: Noon & 6pm classes.
– Thursday: 5pm Mobility with Coach Cara.
– Saturday: 9am Team WOD.
– Sunday: 11am Recovery Yoga with Kristen.
APRIL WEEK 1 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 Cara & Kevin on Zoom!
B.
15 Minute Team Amrap
– Teams of 2
100 X Single Arm Thruster – 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
C.
15 Minute Team Amrap
– Teams of 2
10 rounds: 10 X Burpees
10 rounds: 15 X V-ups
10 rounds: 20 X Jumping Air Squats
—max effort plank for the remainder of the time—
– Rotating every round with your partner!
Coaches’ Notes:
Part B.
3,2,1 GO. Partner one completes 10 reps of single arm thrusters. Once complete, partner 2 performs 10 reps. Continue going back and forth until 100 total thrusters 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 C.
3,2,1 GO. Partner 1 performs round 1 of 10 burpees then partner 2 performs round 2 of 10 burpees. 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 15 v-ups and then finally on to 10 rounds of 20 jumping air squats.
Intensity for both 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.
Movement Optimization:
*Thruster Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern. Reduce reps to 5 on each arm if 10 is too challenging.
*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. Reduce reps to 5 lunges with one arm and then 5 lunges on the other arm if 10 reps one side is too challenging. 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.