Monday, March 23, 2020

G’day.

Hope you all enjoyed your wonderful Sunday.

Hope you got out of it exactly what you needed and are ready to start off the week right.

Now we get into the thick of things. We need to keep up with routines, with STAYING APART physically, but connecting emotionally and mentally with those around us.

Whatever you need from us let us know and we will have a few new announcements tomorrow about our expanded schedule after confirming a few details.

For classes tomorrow join Zoom with the same link we have been using at 4:55pm to kick off a group warmup and workout at 5pm!

https://zoom.us/j/158307785

With different people having different gear and different needs and different spaces for workouts we are going to try to offer workouts for everyone, but if there is something specific you require let us know and we will adapt your workouts as need be.

Running/Cardio Workout

Warmup - Slow 400m Jog

Include butt kicks, high knees, side steps, skipping, backwards run, etc. through this.

Maximum 6 Rounds

400m Run or Row or 1K Bike at 80%

400m Run or Row or 1K Bike at 60%

We say maximum 6 rounds for this as you should stop when you can’t hold your pace. For most people I want to see 4 to 5 rounds, but to push hard on each starting 400m segment. Make sure you finish with a 400m run as your cool down.

Bodyweight Strength Workout

6 Sets Not For Time

5 Strict Pullups or Ring Rows or Bent Over DB/BB Rows

5 Strict HSPU or 5 Perfect/Weighted Pushups

5 Slow Weighted Squats (2 seconds down, 2 seconds pause, 2 seconds up, 2 seconds pause at the top)

For the pullups if you can find a tree, make sure it’s safe, and use it.

For the pushups go upside or make them perfect from the floor.

For the squats, make ‘em burn.

Group Class Workout

‘How Are Ya Now?’

21-15-9-15-21

KB/DB American KBS or Plate G2OH

Pushups

Thrusters

Grab something basically to go from the ground to overhead and get moving, find some space for your pushups, and then use whatever object/weight you have for your thrusters.

You can mix and match as you please with these tomorrow.

For example I plan on doing the run workout for 4 to 5 rounds (probably 4, who am I kidding) followed immediately by the pullups/hspu/squat workout. Later in the day I’ll jump in with the ‘How Are Ya Now?’ workout.

- Team 782