Zoom Program - Week of 4.27.20

Zoom Program - Week of 4.27.20


As of now, we will continue hosting our class times on Zoom. We expect an announcement from the state regarding our re-opening tomorrow!

REMINDER: Upon request, we will need all borrowed equipment returned to the gym within 48 hours. Once we have an opening date, I will send more info on logistics upon request of return.

In the meantime ... We would love everyone to join us for our live Zoom classes Mon. - Fri. 8:30 a.m. / 4:30 p.m. & 5:30 p.m. as well as Saturday at 8 a.m. & Sunday at 2 p.m. During this time there will be no limits to the number of classes available for BootCamp members! Please use the member's only link & password found in your email to access every class! If you need help joining a class, please call or text me at any time: 205-837-8547

Members will receive a link to access a recording of the 8:30 a.m. class to follow along with for those unable to make one of 17 available virtual classes.


Monday

Warm-Up


Spiderman + Reach Video

Active Samson Video

Push-up to Down Dog Video

"Barbs"

3 Rounds:

20 Upright Rows

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

20 Bent Over Rows

Rest 3 Minutes Between


Tuesday


Warm Up

3 Rounds:

5 Inchworms

1 Minute Run

20 Single Leg Glute Bridges (10 Each Side) Video

40 Single Unders

"Tiger Balm"

AMRAP 20:

200 Meter Run

7 Odd Object Power Clean and Jerks

40 Double Unders


Wednesday

Warm- Up


3 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman Video

30 Seconds Down Dog Video

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers Video


On the Minute For As Long As Possible:

5 Single Dumbbell Goblet Thrusters

6 Alternating Single Dumbbell Power Snatches

7 Burpees

Thursday

Warm Up

60-45-30 Seconds

Alternating Bird Dogs Video

Shoulders Taps Video

Glute Bridge Walkouts Video

Flutter Kicks Video

High Knee/Butt Kick


"Piza"

4 Rounds:

30 KB/DB Swings

15 Single Dumbbell Overhead Lunge (Left Arm)

30 Toe Tap Crunch

15 Single Dumbbell Overhead Lunge (Right Arm)


Friday

Warm- Up


8 Minutes For Quality

5 Push-up to Down Dog Video

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders


For Time:

4:00 Run

50 Dumbbell Squat Cleans

100 Double Unders

50 Hand Release Push-ups

100 Double Unders

50 Dumbbell Squat Cleans

4:00 Run

Saturday


Warm Up


3 Rounds

30 Second Front Plank

30 Second Wall Sit

30 Second Superman Hold Video

After Each Round: 6 Inchworms


AMRAP 18:

9 Push Press

15 Toe Tap Crunch

21 Deadlift

27 Steps/Jumps

Sunday

AMRAP16

14-12-10-8-6-4-2

Jump Squats

Ground to Overhead (75/55)

Burpees

(Score is Rounds + Reps)

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