Air Guitar

No items found.

Sun

Feb 23

Air Guitar

Download the week Copy Full Page

Copy to clipboard

Workout

"Air Guitar"

AMRAP 15:

15/12 Calorie Bike Erg

15 Air Squats

15 Dumbbell Bench Press (50/35)'s

15 Air Squats

‍

KG | (22.5/15)’s

‍

"Sunday Runday"

Beginner: Run 2 Miles

Intermediate: Run 2.5 Miles

‍

AGE GROUP

13-15 & 55+ | (35/25)'s

KG | (15/11)’s

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

Today we have a full body “pump” style workout. If your class is too big for the amount of benches, use a DB floor press or stagger start by a minute.

Scoring

Score: Rounds + Reps

Movements

Target Score: 4-6 Rounds

Stimulus: Recovery [RPE 2-3]

Loading Target: Light-Moderate Loading

Bike: About 1:00.

Air Squats: 0:30-0:45.

Dumbbell Bench Press: 1-2 sets each round.

The One | Teaching Focus

Full Range of Motion In Dumbbell Bench Press

Dumbbells should touch the chest and be pressed to full lockout.

Ensures proper muscle activation and full range of motion.

Strategies

Modifications

15/12 CALORIE BIKE ERG

1:15 Time Cap
15/12 Calorie Row
12/10 Calorie Ski
12/10 Calorie Echo Bike
200m Run
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees

‍

AIR SQUATS

Squat to a Box
Lunges
Wall Sit Hold

‍

DUMBBELL BENCH PRESS

Reduce Loading
Sub Barbell (135/95)
Hand-Release Push-ups
Floor Press
Weighted Deficit Push-Ups
2x Push-Ups

Logistics

Lesson Plan
_{(0-3 minutes)}

(0 - 3 minutes)

‍

Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3 - 9 minutes)

General Flow

3:00 Easy Bike
0:30 Pec Stretch (right) (on wall or rig)
0:30 Pec Stretch (left) (on wall or rig)
0:30 Tempo Push Ups
0:30 Alternating Reverse Lunges
0:30 Air Squats

Specific Warm-Up
_{(9-21 minutes)}

(9 - 19 minutes)

Dumbbell Bench Press Warm Up

10 Crush Grip Bench Press
5 Single Arm DB Bench Press (right)
Look for athletes to keep a light core as they are loaded on one side.
5 Single Arm DB Bench Press (left)
Look for athletes to keep a light core as they are loaded on one side.
3 Tempo DB Bench Press
Look for athletes to get full range of motion throughout the rep.
3 DB Bench Press
Look for athletes to keep their elbows at a 45 degree angle from the body.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(19 - 25 minutes)

Practice Round‍

5 Cal Bike
10 Air Squats
5 DB Bench

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(25 - 40 minutes)

Look For‍

Bike: Look for athletes to keep smooth pedal strokes, use the keep for athletes to pull the pedals in the bottom of the stroke.
Air Squats: Look for full range of motion, emphasize athletes getting their hips below the knee crease. Use a target like a medball if needed to have athletes work on depth.
DB Bench Press: Look for the 45 degree angle in these reps. We want to avoid a “tricep press” and winging out the elbows too wide.

Post Workout Clean Up & Chat (40-60)

_{Accessory Work}

Gun Show

[PART A]

3 Sets:

12 Single-Arm Preacher Curls [Each Side]

‍

[PART B]

2 Sets:

Max 45º Ring Row Hold

• Rest 1-2 Minutes Between All Sets

‍

MINDSET

Sri Chinmoy

‍

"Judge nothing, you will be happy. Forgive everything, you will be happier. Love everything, you will be happiest."

‍

Letting go of judgment and embracing forgiveness and love leads to greater happiness and peace.

Additional Elements

Have questions?

Reach out!

Back to Home

Sun