Wednesday 5.13.2020 (Home Workout)
- 7am: https://zoom.us/j/894530139?pwd=T0ozRW9XcnZzK3JvbkltaHBxdVZ6dz09
- 4pm: https://zoom.us/j/345049504?pwd=K1JPQ0NRTEEyeUlhNWdVN1JBU0t0UT09
"HOME WORKOUT"
Warm-upTwo sets of:30 Seconds of Plank Shoulder Taps30 Seconds of Hollow Rocks30 Seconds of Down-Dog Toe Touches30 Seconds of Glute Bridge MarchesRest 30 secondsA. Every 4 minutes, for 12 minutes (3 sets):Single Arm Dumbbell or Kettlebell Front Squat x 5-7/side @3011Rest 15-20 secondsBent Over Reverse Flies x 10-15Rest 15-20 secondsPlank Walk-Ups x 30-40 secondsB. Every minute, on the minute, for 12 minutes (4 sets of each)Minute 1 — Alternating Single Arm Devil’s Press x 4-6 repsMinute 2 — Single Arm Push Press x 6-8 reps each armMinute 3 — Tuck-Ups x 10-15 reps or V-Up to Tuck-Up Complex x 5-8 repsC. Three sets of:40 Seconds of Banded or DB Bicep CurlsRest 20 seconds40 Seconds of Banded or DB Skull Crushers or Tricep ExtensionRest 20 seconds40 Seconds of Reverse PlankRest 20 seconds
"HOME WORKOUT (BARBELL OPTION)"
A. Every minute, on the minute, for 12 minutes:Hang Clean x 1 repStart at approximately 60% of your 1-RM Hang Clean and build to a heavy single for today.B. Every minute, on the minute, for 12 minutes (4 sets of each)Minute 1 — 3 Bar-Facing Burpees + 6 Power CleansMinute 2 — 10-12 Shoulder to OverheadMinute 3 — Tuck-Ups x 10-15 reps or V-Up to Tuck-Up Complex x 5-8 repsC. Three sets of:40 Seconds of Banded or DB Bicep CurlsRest 20 seconds40 Seconds of Banded or DB Skull Crushers or Tricep ExtensionRest 20 seconds40 Seconds of Reverse PlankRest 20 seconds
"AEROBIC DEVELOPMENT"
Every 90 seconds, for 21-30 minutes (14-20 sets):Run 300m or Row 400m**The goal is 40-50 seconds of work that you are able to keep consistent from set to set.