Monday 5.18.2020 (Home Workout)
**Today's Live Classes:**
- 7am: https://zoom.us/j/894530139?pwd=T0ozRW9XcnZzK3JvbkltaHBxdVZ6dz09
- 4pm: https://zoom.us/j/345049504?pwd=K1JPQ0NRTEEyeUlhNWdVN1JBU0t0UT09
"HOME WORKOUT"
Warm-upEvery minute, on the minute, for 8 minutes (2 sets each), complete:Minute 1 – Bird Dog x 6-8/sideMinute 2 – Deadbug x 8-10/sideMinute 3 – Dive Bomb Push-ups x 6-8 repsMinute 4 – Alternating Cossack Squat or Lateral Lunge x 40 SecondsA. Every minute, on the minute, for 12 minutes (4 sets):Minute 1 — Turkish Get Up x 1 rep each armMinute 2 — Pull-ups x 6-8 reps or Bent Over Rows x 8-12 @21X0 (6-8 each side if doing Single Arm)Minute 3 — Plank Drag Throughs x 30 secondsB. Every minute, on the minute, for 16 minutes (8 sets of each):Minute 1 -- AMRAP of 12 Single Arm Dumbbell Hang Clean & Jerks (6 each arm) + 12 Alternating Goblet Reverse LungesMinute 2 -- Rest*Every time you go back to station 1, pick up where you left off.
"HOME WORKOUT (BARBELL OPTION)"
Warm-upBurgener Warm-upthen...Every 90 seconds for 9 minutes (3 sets):Station 1 – Close Grip Overhead Squat x 5-7 repsStation 2 – Broad Jumps x 1.1.1.1.1 (rest 10 seconds b/t jumps)A. Every minute, on the minute, for 12 minutes:Hang Snatch + Overhead Squat*Start at ~60% of your 1-RM Snatch, and build as you are able. If you need more recovery as you climb heavier in weights, go on the minute for the first 6 sets, then switch to every 90 seconds for 4 more sets.B. Every minute, on the minute, for 16 minutes (8 sets of each):Minute 1 -- AMRAP of 3 Strict Handstand Push-ups + 6 Deadlifts (225/155lb) + 9 Alternating PistolsMinute 2 -- Rest*Every time you go back to station 1, pick up where you left off.
"AEROBIC DEVELOPMENT"
Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)