4/6/2020 2 Comments Workout At Home Tuesday 200407Grab a couple of dumbbells, or an old backpack 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
Opposites definitely attract in today's workout! Get those legs and shoulders warm and toasty for today's strength and conditioning! PUSH x PULL STRENGTH: On a 10:00 minute running clock, build up to a moderate-heavy/heavy set of 5 tempo dumbbell front squats. Each rep is deliberate and performed under control. Weighted backpack/sandbag can be used as a substitute, adding weight before performing each set, or a single dumbbell holding the ends in each hand. Alternatively, weight can remain the same each set. Rest about 5 minutes before moving on to the Push x Pull Workout. PUSH x PULL WORKOUT: Our goal is to use a moderate/moderate-heavy weight where you can get at least 7-12 reps in a row. Pick a challenging rep count per movement, and stay consistent through the entire workout. (Can substitute a single dumbbell or backpack today. If a backpack is used, substitute waist to overhead for the alternating hang snatch.) WARM-UP AMRAP x 1 MINUTE Up-Downs Into, EMOM x 4 MINUTES* MIN 1 - :45 Single DB Press MIN 2 - :45 Single DB Front Squats *Hold ends of dumbbell in hands
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4/5/2020 1 Comment Workout At Home Monday 200406Grab a couple of dumbbells, or an old backpack 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
FULL-BODY STRENGTH: For the dumbbell power cleans and suitcase reverse lunges, we are looking for weight we can do all 10 reps in a row, then rest in the designated hold position for the remainder of the minute. Rest about 5 minutes before moving on to the Full-Body Workout. FULL-BODY WORKOUT: We are looking for fast rounds and quick transitions with the movements. Everything should be unbroken for each movement, or broken up in no more than 2 sets. The load on the dumbbell movements should be moderate to moderate-heavy. You should aim to keep rounds to 1:30-2:00. Can you get 6+ rounds? Challenge yourself today! (Can substitute a single dumbbell or backpack today. If a single dumbbell is used, do alternating arms.) WARM-UP AMRAP for 5:00 min 10 Jumping jacks 10 Alt. lunges 10 Air squats 10 Sit-ups We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest. Notes For this workout you will need something to stand on like an old phone book or a piece of 2x4 and a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. Workout at Home #1 / SNATCH 00:20 - Gakk SQUAT 01:58 - Hip Muscle SNATCH + Snatch PRESS + Snatch Overhead SQUAT 05:11 - Snatch Drop BALANCE + Snatch Sit PRESS 07:13 - Hip Snatch BALANCE 08:06 - Snatch THRUSTER + JUMP 09:58 - ABS 12:00 - PLANK Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission.
4/2/2020 1 Comment Workout At Home Friday 200402Grab 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
We are looking for fast rounds and quick transitions with the movements. Everything should be unbroken and try to hold a hard pace on the run. Not a lot of volume in the movements so the goal is to hold unbroken. The load on the ground to overhead should be moderate. We want to see smooth and non-stop movement on the burpee over the backpack, be sure to face the backpack. No lateral jumps today. Keep the run to 1:00 or less. You should aim to keep rounds to 2:00-2:30. We want to see most of you get into the 5th round. Challenge yourself today!!! Can substitute a single or double Dumbbell for the backpack today. If a single dumbbell is used, do alternating arms on the ground to overheads. WARM-UP 100m Jog Then... AMRAP for 5:00 min 7 Backpack Deadlift 7 Backpack Push Press 5 Up-Down Can use a single or double dumbbell for the warm up. 4/1/2020 1 Comment Workout At Home Thursday 200402Grab 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
We are looking for big sets on the lunges and unbroken on the mountain climbers. Can substitute the backpack for Dummbells WARM-UP 1 ROUND :30 Seconds Jumping Jacks 10 Groiners 10 Reverse Lunges 10 Forward Lunges Then 1 ROUND :30 Seconds Jumping Jacks 20 Mountain Climbers 10/10 Split Squats 10 Alt Cossack Squats |
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