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5/22/2020 0 Comments Workout At Home Saturday 200523We'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 #7 / Cluster 00:09 - CALF RAISE 02:09 - GAKK SQUAT 04:12 - GOOG MORNING+SQUAT 06:12 - PRESS 08:10 - CLUSTER 11:15 - DEFICIT PUSH UP 13:15 - BIRD DOG 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.
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5/15/2020 0 Comments Workout At Home Saturday 200516We'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 is a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. Workout at Home #6 / Jerk 00:09 - SPLIT SQUAT 02:09 - GOOD MORNING + SQUAT 04:09 - PRESS 06:09 - THRUSTER 10:09 - ABS 12:09 - 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. 5/8/2020 1 Comment Workout At Home Saturday 200509We'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 is a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. Workout at Home #5 / SNATCH 00:09 - HIP MUSCLE SNATCH + OHS 02:09 - SNATCH PRESS 04:09 - OVERHEAD SQUAT 06:09 - SNATCH PULL (till power position) 08:09 - MUSCLE SQUAT SNATCH + OHS 10:09 - SNATCH THRUSTER 12:09 - ABS 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. 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 # 4 / Leg Day 00:04 - MUSCLE SQUAT SNATCH 02:00 - GAKK SQUAT 04:05 - HORIZONTAL PRESS 06:05 - SQUAT + JUMP 10:05 - ABS 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. 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.
4/1/2020 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 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 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 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. 3/26/2020 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
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