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