The New York Times just ran a piece on a study out of Norway regarding reopening of fitness facilities. You should read it.
If you’re a geek like me, you can read the entire study here:
https://www.medrxiv.org/content/10.1101/2020.06.24.20138768v2.full.pdf
For the same reason we don’t use horse drawn carriages anymore. We’ve found a better way and we’re using it.
Do strict pull ups, do strict handstand push ups, or don’t do them.
When you’re ready to stop kipping and start getting your best results ever, fill this out and we’ll be in touch to set up a free consultation
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NEW ZOOM LINK!
https://zoom.us/j/679368832
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2 minutes of jumping jacks on the coaches command 5 air squats
Then:
2 minutes of high knees on coaches command 5 up/downs
:60 Samson stretch per side
:60 grok squat
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Workout:
Saturday Night Cabin Fever
5 rounds
100 Mountain Climbers or Double Unders
20 up downs (no push-up burpee)
Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes
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Abs
1 minute Bicycle crunch (hold elbow to knee on coaches command)
1 minute plank
1 minute butterfly sit-up
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Coaches choice stretch
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NEW ZOOM LINK!
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Warm Up:
3 Rounds:
10 Jumping Jacks,
10 Air Squats
10 Side Lunges
:20 Pigeon per Side
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18 Minute EMOM
:50 on, :10 off
1: Snatches
2: Air Squats
3: 10 Side Plank Hip Raises per side
4: Swings
5: Wall Sit
6: Shoulder Taps
Use weights you can keep moving with!
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Accessory:
4 Rounds:
10 Weighted Glute Bridges
20 Leg Pulses per Side
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Stretchinnnnnnn
:45 Seconds per:
Laying Quad Stretch
Laying Knee Across Body
Wide Leg Hamstring Stretch
8 Point Shoulder
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NEW ZOOM LINK!
https://zoom.us/j/679368832
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Warm Up
20 jumping jacks
20 high knees
20 butt kickers
20 alt single leg RDL
10 Hollows w/ 2 second hold
10 supermans w/ 2 second hold.
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Strength:
4 Rounds NOT for time:
12 Bicep Curls or Bent Over Rows
12 Front Raises
12 Side Raises
12 Push Ups
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Metcon:
12 Minute AMRAP:
3-6-9-12-15-18…
Mountain Climbers (2 count)
Russian Twists (2 count, use a little weight if you have one)
Up Downs
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Stretch:
Pecs
Delts
Triceps
Forearms
Cobra