Monday 5.18.2020 (Home Workout)

 

**Today’s Live Classes:**

“HOME WORKOUT”

Warm-up
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bird Dog x 6-8/side
Minute 2 – Deadbug x 8-10/side
Minute 3 – Dive Bomb Push-ups x 6-8 reps
Minute 4 – Alternating Cossack Squat or Lateral Lunge x 40 Seconds

A. Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 — Turkish Get Up x 1 rep each arm
Minute 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 seconds

B. 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 Lunges
Minute 2 —  Rest

*Every time you go back to station 1, pick up where you left off.

“HOME WORKOUT (BARBELL OPTION)”

Warm-up
Burgener Warm-up

then…

Every 90 seconds for 9 minutes (3 sets):
Station 1 – Close Grip Overhead Squat x 5-7 reps
Station 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 Pistols
Minute 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 intensity
Rest 15 seconds
x 6 rounds (record total distance)

Rest 1-2 minutes, then…

1 Minute @same speed as above
Rest 15 seconds
x 3 rounds (record total distance)

Rest 1-2 minutes, then…

90 Seconds @same speed as above
Rest 15 seconds
x 2 rounds (record total distance)

Rest 1-2 minutes, then…

3 Minutes @same speed as above (record total distance)

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