Zoom Program - Week of 4.6.20

Zoom program for this week!


We would love everyone to join us for our live 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. Barbell only sessions will also be scheduled later in the week. 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 any time 205-837-8547



Monday


Warm- Up


8 Minutes For Quality:

30 Single Unders 1 Minute Run 10 PVC Pass Throughs Video 5 Inchworm to Push-ups Video


"Castaway"

AMRAP 20: 6 Upright Row 8 Burpees 12 Back Rack Lunges (BC: Single Dumbbell Step Back Lunges)


Tuesday

Warm-Up


8 Minutes:

1 Jump Jacks 1 Minute Glute Bridges Video

1 Minute High Knees 1 Minute Hollow Hold

1 Minute Butt Kicks 1 Minute Glute Bridge Walkouts Video

1 Minute Mtn Climbers 1 Minute Sit-Ups

"Double Down"


For Time: 400m Run 100 DU, 50 Weighted Crunches, 2 Minute Run 80 DU, 40 Leg Raise, 2 Minute Run 60 DU, 30 Russian Twist, 2 Minute Run 40 DU, 20 Sit-Ups, 2 Minute Run 20 DU, 10 Burpees, 2 Minute Run


Wednesday


Warm- Up


3 ROUNDS:

30 Seconds Dumbbell Deadlift

30 Seconds Wall Squats Video

20 Overhead Circles (10 Each Direction)

10 Inchworms Video

"Mashed Potatoes"

On the 0:00… Round #1: 5 Rounds of "Sindee" 50 Odd- Object Ground to Shoulder

On the 8:00… 4 Rounds of "Sindee" 40 Odd-Object Squats

On the 16:00… 3 Rounds of "Sindee" 30 Odd-Object Thrusters


1 round of "Sindee" is

  • 10 Push-ups

  • 20 Air Squats


Thursday


Warm- Up


5 Rounds:

5 Russian Baby Makers Video

1 Minute Jog

15 Good morning (bar)/Dumbbell deadlifts


"Spaceship"


5 Rounds For Time: 50 Odd-Object Step Ups 2 minute run 30 Kettlebell Swings


Friday


Warm- Up

3 Rounds:

30 Seconds Samson Stretch Video

15 Glute Bridges

30 Seconds Cossack Squats Video

15 Air Squats


"Hannah Banana"

AMRAP 18: 10 Leg Raises 20 Ground to Overhead 60 Double-Unders

Saturday

Warm- Up

3 Sets

10 Push Press 20 Air Squats 2 minute Run

“Ham & Cheese”

For Time:

1 Mile Run (8:00)

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run (8:00)

Sunday

3 Rounds, Not for Time: 50 4-Count Flutter Kicks 40 Single Arm Bent Over Rows (20 each) 30 Weighted Glute Bridges 20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object

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