AMRAP · 4 phút
Complete as many rounds as possible in 4 minutes. Athletes require a medium-heavy kettlebell (KB). 32 KG KB not necessary for Halos
Cat-Cow4 reps
Situp to Glute Bridges6 reps
Plank Jack Push-ups8 reps
OH Bowler Lunge8 reps
KB Halo10 reps
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Focus on Upper Body Push and Lower Body Pull. Class divided into two groups; 11 minutes work, 2 minutes rest, 2 rounds. Increased rep scheme for upper body push; targets chest, shoulders, triceps. Consistent weight for 4 weeks; athletes may assess for adjustments after the first set (RPE 7+). Deadlift count increased by 2; athletes may need heavier weights for deadlifts compared to rows. Tempo deadlifts: 3-second descent, 1-second ascension (RPE 6+)
#140s
Upper Body Push
DB OH Strict Press10 reps
Pushups10 reps
#240s
Dual KB Deadlift8 reps
3 second negative
KB Gorilla Row12 reps
6x each side
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Divide class into two groups: KBs and DBs. Zone 1: Core strength block; allow athletes to modify to low mixed grip reverse lunges. In Zone 1, athletes should find their partner quickly. Zone 2: High intensity with ascending cluster counts and core strength. Both zones prepare athletes for sleds, burpees, and wall balls. Weight recommendations: Zone 1 - medium or heavy KBs; Zone 2 - medium or heavy DBs
#1
Partner Superset
Partner 2
Until Partner 1 finishes
Hollow Body Jacks
#2
Add 1 rep to DB Clusters every round
DB Clusters4 reps
Add 1x rep every round
Double Crunches10 reps
Thả lỏng · 4 phút
Coach's choice