Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
If athlete's finish the entire circuit, have them restart and go through the circuit again until the 4 minutes is up
Cat-Cow
Plank Jack Push-ups
Extreme Climber Stretch
Good Mornings
Power
Power #1
- 123 phút
- 7
- 5
- Dumbbell
- Kettlebell
- Sled
Sức mạnh core
Tập theo cặp · 7 phút · Tập 7 phút / Nghỉ 0s
Xoay trạmPartner 1 completes the cross body climbers and jackknife situps. Partner 2 completes KB Goblet kneel to stand until Partner 1 finishes
Cross Body Climbers
Partner 1
Jackknife Situps
KB Goblet Kneel To Stand
Partner 2
TOTM Strength
Mỗi phút (TOTM) (đầu mỗi phút) · 100 phút · Tập 1 phút / Nghỉ 0s · 25 vòng
Phần chínhXoay trạmGhi chú của coach
Evenly Divide Your Class into two zones. Athletes will complete a series of TOTM intervals, either in the KB area (Lower Body) or the DB area. Athletes should complete the Prescribed Rep Count, then rest for the remainder of the Minute. At the top of the next minute, they are to begin the next exercise in the sequence. There are counts for Levels 1, 2, or 3, depending on their skill level. Each Zone has 12 Rounds, followed by a 60-second transition before starting the next 12. Zone 1: Dual KB is an option if you have enough equipment (or DBs for Deadlifts). Zone 2: All rep counts are 15-20. Athletes can split the difference and do 16 or 18 reps
Zone 11s
Reps 10, 12 or 14 dependent on experience
Dual KB Reverse Lunge (Racked)
KB Goblet Squats
KB Deadlift
Zone 21s
15 or 20 reps dependent on level
DB OH Strict Press
DB Bent Over Rows
Pushups
Sled Sprint Finisher
Tập theo cặp · 7 phút · Tập 7 phút / Nghỉ 0s
Ghi chú của coach
Start with two athletes on the sled side and one athlete on the far side of the room. Each Athlete Sprints with the sled when it’s their turn. Sled Should be 3-5 Plates. This is a power effort. Make sure the stronger athletes are teamed together so you can load some sleds heavier and some sleds a bit lighter
Underhand Sled Push
Thay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference