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3/31/2020 1 Comment Workout At Home Wednesday 200401Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
Let’s test that overhead shoulder stamina, while under some fatigue! The main focus of today’s workout is that 1:00 Overhead Hold - hello shoulders and midline. See if you can go unbroken for at least the first two rounds ...rest when you must, not when you want to. WARM-UP 2 ROUNDS :30 seconds each Jumping Jacks Air Squats Shuffle Splits Push Ups Sampson Stretch Left Sampson Stretch Right Into ... 2 ROUNDS 100m Jog 10 Good Morning :30 Overhead Hold
1 Comment
3/31/2020 3 Comments Coach Art on The Alamo HourEvery now and then you get to be part of something meaningful and cool. Recently, I've had the privilege to be on a few podcasts, something I've never done before. Below is the link to The Alamo Hour hosted by my good friend Justin Hill of Hill Law Firm. He recently started a podcast and has a few episodes on his website. Click the picture below to listen to our conversation about staying fit and healthy during this COVID-19 crisis.  Click the picture to listen to the podcast.
3/30/2020 1 Comment Workout At Home Tuesday 200331Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
Are you able to keep the same number of reps for all 5 rounds? Do not set the backpack down or come out of that plank during the :50! The Lunges will be your opportunity to catch your breath and lower the heart rate before getting it right back up with double-unders or single-unders. WARM-UP EMOM x 6 MINUTES MIN 1 - :50 Single-Unders MIN 2 - :50 Alt. Lunges MIN 3 - :50 Plank Hold (:25 in a tall plank on hands; :25 on forearms)* *In the second round, switch to alt. Plank rotations We know staying indoors is hard. Especially when it seems like there isn't an end to the "shut down". We've come up with 5 helpful tips that can keep you moving towards maintaining your health and sanity.
Setting goals are important. Goals keep you focused and on track. But, don’t forget the big picture. Long term health and wellness while enjoying the process. Your fitness lifestyle shouldn’t have an end date, like when the summer clothes go away for the winter or your yearly vacation to the beach has passed. Instead, make it part of your routine, an essential part of your life. It is never too late to make a change in our health and fitness level.
3/29/2020 2 Comments Workout At Home Monday 200330Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
Can you keep moving at a constant speed throughout the 14 minutes? This means, coming right in from the run and picking that backpack up; once you complete the Thrusters, place the backpack on the floor and jump down into those Burpees. Just think ... one rep at a time! Warm-Up 1 ROUND 100m Run 10 Backpack Front Squats 5 Up-Downs over DB Into ... 1 ROUND 100m Run 10 Backpack Push Press 5 Burpees over DB Into ... 1 ROUND 100m Run 10 Backpack Thrusters 5 Burpees over DB Substitution You can substitute the backpack for a single dumbbell. Hold the DB horizontal, one DB head in each hand, and get those thrusters done. Set the DB down and do the burpees over the DB. 3/27/2020 0 Comments Workout At Home Saturday 200328Rest Weekend IMPORTANCE OF REST AND RECOVERY
The goal for this weekend is to get out of the house for several hours on both days. Parks, hiking trails, the streets in your neighborhood are all still open. Pack a lunch, grab a portable speaker, a book, something and get out of the house. It's important now more than ever to be outdoors occasionally because we are being told to stay inside. Keep your social distance from others who are out. If you invite family or friends, keep the group small and keep your distance. If you must workout go for a nice long, easy jog or pick one of the workouts you missed this week and get it done. Be sure to rest at least one day this weekend. Support Our Gym
3/26/2020 1 Comment Workout At Home Friday 200327Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes Workout starts and finishes with a run. The run is meant to be fast and just shy of a sprint. Each round is meant to be unbroken so once you start moving, don't stop. The run at the end is meant to be as fast as possible. Work as fast as you can and focus on quick transitions during the 6 rounds of movement. Warm Up 2 ROUNDS 2:00 Jog 8 Backpack Deadlift 8 Push-up hold plank and tap backpack with each hand 8 Alt Jumping Lunges
3/25/2020 1 Comment Workout At Home Thursday 200326Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
Tough EMOM today with movements that are going to jack that heart rate up. The thrusters need to be fast from the start. Get them done UNBROKEN! When you get to the burpees over the backpack they need to go non-stop so find a manageable pace. You should be aiming to finish under :50 seconds on both the thrusters and burpees. The sit-ups are meant to be unbroken as well. These should give you a chance to get your heart rate down a bit but after the first two rounds this will really start to fatigue your midline. If they get too tough, do them without the backpack. The reps can be scaled back as these will be tough to maintain for some but the goal should be a challenging, yet a sustainable pace. Warmp Up EMOM x 9 MINUTES Work for the designated amount of time and rest the remaining time each minute. Min 1 -- :45 Jog (:15 Rest) Min 2 -- :30 Up-Downs (:30 Rest)...etc Min 3 -- :30 Tuck Hold Min 4 -- :30 Run Min 5 -- :30 Easy Slow Burpees Min 6 -- 10 Alt Tuck-Ups Min 7 -- :15 Sprint Min 8 -- :30 Fast Burpees Min 9 -- 10 Alt. V-Ups 3/24/2020 1 Comment Workout At Home Wednesday 200325Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
Go into this workout with a sprint-like mentality, in order to get as much rest as possible. The goal is to see how well we can maintain times for all six sets. Make sure the Backpack weight is doable for unbroken Clean & Jerks and Overhead Lunges! However, going unbroken may not be the best strategy in today’s workout. Notice that immediately after the Clean & Jerks are the Overhead Alt. Lunges. For some, one strategy that might work best is to do 10 or 11 of the 12 Clean & Jerks, set the Backpack down to shake out the arms. After a brief rest, finish the last one or two Clean & Jerks, and then keep the Backpack overhead to move directly into the lunges. Warmp Up 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 20 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend both arms overhead to practice pressing up, with arms locked out as you perform alternating lunges Into ... 2 ROUNDS 20 Jumping Jacks 12 Backpack Deadlift 12 Backpack Push Press 12 Backpack Front Rack Alt. Lunges 3/23/2020 1 Comment Workout At Home Tuesday 200324Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
*Athlete Goal* – This is what we have been building up to all month long! Consider this workout a sprint to the finish line. We want to see quick transitions from movement to movement. If you want to have extra work, rest for 3-5 minutes after you finish, and repeat to try and match the same time! Warm Up 1 ROUND :30 Jog 8 Slow Air Squats (:03 seconds on the way down) 8 Tuck-Ups or Single Leg V-Ups 8 Scap Push-Ups :20 Plank On Elbows :20 Hollow Position Hold Into ... 1 ROUND :45 Run 10 Air Squats 10 Hollow Rocks 10 Knee Push-Ups 10 Bent Over Rows With Backpack |
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