200511 - Motivation Monday

Sign up for the (IN-GYM) “STRENGTH AND CONDITIONING CLASSES” 24 hours before they start on Zen Planner! Limit 4 people per class! They’re goin’ like hotcakes … so if you want it … get on it!
(@ 6:15am- 8:15am - 4:30pm - 5:30pm - 6:30pm)

ZOOM ONLINE INTERACTIVE CLASSES
(@ 7am - 12pm)
NO MORE 5:30PM CLASS!!!
PASSWORD = 80524

7AM CLASS:
https://us02web.zoom.us/j/85849946735?pwd=bXRMbUQ1NVNtN2ZHci9JSS8wN3JOdz09

NOON CLASS:
https://us02web.zoom.us/j/89885814047?pwd=UlNlZytwalBWckVEK0tZMk13N0lFQT09

IMG_5877.JPG

HOME GYM PROGRAM (Zoom Classes)

QOTD - What is the fanciest meal you’ve ever had?

WARM UP - 3 Rounds
6 Alternating Spider Lunges (back lunge - squat - front lunge)
6 Elevated Push Ups (Hands up on “box” and feet below)
20 Sprinters (Like Mt. Climbers but just pull your knee up to your chest)

STRENGTH - Plank Holds
Front Plank :30
Side Plank :30
Other Side Plank :30
Elbow Plank :30
Rest :30 and Repeat

COACH PREP - Review Standards
(And strategy for breaking it up!)

WOD -
(Bodyweight Version)
FOR TIME
100 Lunges
50 MT. CLIMBERS
50 Push Ups
50 MT. CLIMBERS
100 Squats

(Low Equipment Version)
FOR TIME
100 Lunges
50 Push Ups
100 Squats
(50 Mountain Climbers b/w sets)


(Home Gym Version)
With a weight vest if you have one!
FOR TIME
100 Lunges
50 Push Ups
100 Squats
(50 Mountain Climbers b/w sets)

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - What is the fanciest meal you’ve ever had?

WARM UP -  Banded Push Ups
Banded Pull Aparts
Banded Glute Bridge
Crab Glute Bridge

COACH PREP - Set up safety bars using PVC Pipe to test
Reminders about Bench form checklist

STRENGTH -
Bench Press
10EB, 5-5, 3-3, 1-1

WOD -
AMRAP 8:
500m Row
Then…
20 Bench Hop Overs
10 Parallette Push Ups to Dips

Lauren StensengComment