All Live Virtual Classes on Zoom, Click here!
*Daily Class recordings: Available here to follow along with once the Noon class has finished!
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.
– “FLATTEN THE CURVE” Officially over today!
*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.
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.
Defined @ Home Workout–
A.
Tabata Mashup X 5 Rounds at each station (12.5 minutes)
Side Plank Rotation, left side – Video
Side Plank Rotation, right side
Towel Pikeups – Video
Single Arm Turkish Situp, right side – Video
– using a kb, db, any object you can find!
Single Arm Turkish Situp, left side
Coaches’ Notes:
Perform max quality reps for 20 seconds, resting for 10 seconds. Perform each movement above as a circuit, using the 10 seconds to transition from one movement to the other. Rotate through this circuit for a total of 5 rounds at each movement.
B.
5 Rounds for time: (18 minute cap)
Single Arm Shoulder to Overhead X 20 reps – Video
Double Arm Bent Over Row X 20 reps – Video
– If able, replace with Pullups
Double Arm Russian Swing X 20 reps – Video
Wall Climbs X 4 reps – Video
– If needed replace Wall climbs with Walkouts X 12 reps – Video
*If you finish with time remaining, complete max reps Overhead Plate Crunches – Video
Hustle Goal: Finish in sub 15 minutes!
Coaches’ Notes:
Perform 5 rounds of the movements above as fast as possible.
Movement Optimization:
*Single Arm Shoulder to Overhead: Using a kb, db or any object in the house that is challenging and allows you to mimic the same movement pattern. With lighter weights, choose the strict press. With heavier weights choose the pushpress or push jerk. Alternate sides as needed throughout workout. See video!
*Double Arm Bent Over Row: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern. If its a light weight, defer to single arm, if its heavy stick to the double arm. If you have a pullup station in the house perform 20 pullups instead. See video.
*Double Arm Russian Swing: Using a kb, db, weighted backpack, or any object in the house that is challenging and allows you to mimic the same movement pattern. If its a light weight, defer to single arm, if its heavy stick to the double arm.
*Wall Climbs: Wall climb to any angle that is challenging and safe for your current fitness level. For advanced and mobile athletes, getting your nose and toes touching the wall with every rep is a great goal. If you are performing Walk outs, triple the reps.