Zoom Schedule
9:00a FAMILY Workout with Sam
12:30p FitEssentials With Shanna
5:00p Flexibility & Core with Shanna
5:45p FitEssentials With Shanna
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Home Workout
7 rounds:
40yd Shuttle Run
(alternate shuttles with a partner)
(200m recovery walk)
5 rounds:
60yd Shuttle Run
(alternate shuttles with a partner)
(200m recovery walk)
3 rounds:
80yd Shuttle Run
(alternate shuttles with a partner)
A shuttle run is out and back.
For a 40yd shuttle, place a cone at 20yd.
For a 60yd shuttle, place a cone at 30yd.
For a 80yd shuttle, place a cone at 40yd.
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Competitor
For total reps:
Every 1:00 for 10:00
Pull-ups
*start every minute with 20 double unders.
(choose reps prior to start. unbroken)
“Holleyman”
30 rounds for time:
5 Wall Ball Shot 20/14
3 Handstand Push-up
1 Power Clean 225/155
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Weightlifting
Power Clean
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 2×3
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
Front Plate Raise 4×10
(constant load)
Triceps Extension 8-8-8-8
(make consistent increases)
“In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins.”
~Ulysses S. Grant
