200520 - Quote of the Week

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

With workout equipment flying off the shelves and home gyms building, I wanted to throw out this quote as a little reminder! It’s all fun and games until you develop really bad movement habits while no one is watching and your form goes down the drain. Just remember, you will always fall into patterns of comfort with movement. That’s why it’s important for coaches to be relentless so that we can push people out of their comfort zone and into better movement!

HOME GYM PROGRAM (Zoom Classes)

QOTD - Smell is the sense that is most closely tied with strong memory! What’s a smell you remember from your childhood?

WARM UP - Run 200m
Then…
:45 Glute Bridge with Hamstring Walk Outs
:45 Foot Elevated Adductor Sit Backs (Each Side)
:45 Toe Reaches
:45 Prayer Stretch

SKILL - Handstand Walking / Headstand Holds

WOD -
(Bodyweight Version)
2 minutes x 3 Rounds
(w/ 1 minute rest b/w)
20 Squat Hops
20 Glute Bridge (with feet elevated on couch)
Hold KB/DB/Barbell until time is up!

(Low Equipment Version)
2 minutes x 3 Rounds
(w/ 1 minute rest b/w)
20 DB Skiers
20 DB Deadlifts
Hold KB/DB/Barbell until time is up!

(Home Gym Version)
2 minutes x 3 Rounds
(w/ 1 minute rest b/w)
20 KB Swings
20 Deadlifts 125/175
Hold KB/DB/Barbell until time is up!

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - Smell is the sense that is most closely tied with strong memory! What’s a smell you remember from your childhood?

WARM UP -  2 Min Row
Plate Lunge to Drinking Bird
Plate Good Mornings
Plate Chair with Overhead Press
Plate Suitcase Deadlifts

COACH PREP - Review form on DL

STRENGTH -
Deadlift
5 x 5
then…
5 x 2
(Increasing in weight)

WOD - Tabata (switching back and forth) 16 Rounds
Plate Reverse Crunches
Plate Sit Up Press