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CLASS SCHEDULE
STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING
APRIL WEEK 3 CHALLENGE-
We’ve trained to be resilient in our fitness and mindset.
This week how can we be resilient as a community?
Stronger together.
Remember to rely on one another, your community and your teammates. Just show up, ask for help, and help one another.
Defined @ Home Workout-
A.
10 Minute Warmup led by Coach Cara & Kevin on Zoom!
B1.
15 Minute Team Amrap
– Teams of 2
100 X Jumping jacks buy-in
(both complete at the same time)
—-then—-
100 X Head cutters – Video
80 X Goblet 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: 10 X Pushups
10 rounds: 10 X Burpees
10 rounds: 20 X Bicycle Abs – Video
*Max effort plank for the remainder of the time!
*Rotating every round with your partner!
Coaches’ Notes:
Part B1.
3,2,1 GO. Both partners complete 100 jumping jacks each. Once complete, partner one completes 10 reps of head cutters then partner 2 performs 10 reps. Continue going back and forth until 100 total head-cutters have been completed. Then move on to the 80 goblet 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. Finish with max effort plank if time left in 15min clock.
Part B2.
3,2,1 GO. Partner 1 performs round 1 of 10 push-ups then partner 2 performs round 2 of 10 push-ups. 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 10 burpees and then finally on to 10 rounds of 20 Bicycle abs. Finish with max effort plank if time left in 15min clock.
*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:
*HeadCutter: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern
*Goblet Lunge: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern.
*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.
*Single Arm 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.
*Pushups: Any style of pushups is permitted. From the knees, toes, clapping, elevated, etc. Choose a variation that both challenges and allows you to get to 10 reps!