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CLASS SCHEDULE
STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING
Defined @ Home Workout-
A.
Tabata: 20sec on / 10 sec off : 8 rounds at each station
KB/DB Hang Snatch – Video
KB/DB Floor Press – Video
KB/DB Front Squat – Video
Coaches’ Notes:
Exhaust all 8 rounds at each station before moving onto the next movement.If using only one piece of equipment for the Floor Press and Front Squat, perform on one side and alternate sides every round.
*KB Tabata: Can be completed with KB, DB, plate, or any object in the household that challenges you and mimics the movement pattern.
B.
20 Minute Amrap
400m run
5 X Pushups – Video
10 X Air squats – Video
15 X Situps – Video
400m run
10 X Pushups
15 X Air squats
20 X Situps
400m run
15 X Pushups
20 X Air squats
25 X Situps
*Continue to add 5 reps to each movement for every round.
**Accumulate as many rounds/reps as possible in 20min.
Coaches’ Notes:
If you can, go outside, get some fresh air, and vitamin D for this workout.
*Run: We have a few options for you today. If you are running outside but don’t have a 400 meter mapped out: run 1 minute out + run 1 minute back. If you are running in the hallway of your building, keep it to a total of 2 minutes (think shuttle sprint style). If you are choosing to stay inside: Perform 1 minute of mountain climbers + 1 minute of Wall Sprints. – Video
*Pushups/Air Squats/Sit-ups: Hold the standard and make every rep look beautiful.