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CLASS SCHEDULE
STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING
A. “KBS”
3 Rounds of;
Min 1: Right side Turkish get-ups Video
Min 2: Left side Turkish get-ups
Min 3: Plank Up/Downs Max effort Video
Min 4: Rest
Coaches’ Notes:
Stay light to medium in weight for the Turkish Get-ups. Max effort reps in one minute for both sides. Max effort plank up/downs in one minute. Rest for one minute. Repeat for 2 more rounds.
*Turkish get-ups: Can be completed with any object in the household that challenges you and mimics the movement pattern.
B1. “SLR”
10 Minute AMRAP
*2*4*6*8*10*12*14, etc..
Thrusters Single Arm version or Double Arm Version
*Perform a 200 meter run before every round
—rest 5 min—
B2.
For time: (10 minute cap)
*14*12*10*8*6*4*2
Thrusters
*Perform a 200 meter run before every round
**Start your thrusters where you left off in the previous 10min AMRAP, Part B1.
Coaches’ Notes:
If you can, go outside, get some fresh air, and vitamin D for this workout. Take note of what round you were able to get into in the first 10min AMRAP. After your 5 minute rest, start where you left off and work your way down in reps trying to finish in the 10min cap.
*Thrusters: Can be completed with any object in the household that challenges you and mimics the movement pattern.
*Run: We have a few options for you 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