Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Complete as many rounds as possible in 4 minutes
Cat-Cow
Divebomber Push-ups
Cossack Squats
Quadruped Hip Cars
Power
Power #49
- 51 phút
- 7
- 4
- Bench
- Dumbbell
- Kettlebell
- Medball
- Sandbag
- Sled
- Wallball
- Sled Rope
Sức mạnh core
Intervals · 18 phút · Tập 7:30 / Nghỉ 1:30 · 2 vòng
Xoay trạmRep/Interval Scheme: 7.5 minutes Work/ 90s Rest (2 Rounds)
Ghi chú của coach
Evenly divide your class into two zones. Each zone is a 7.5 minutes block, with 90s to transition to the other Zone. Zone 1: This is an ascending triplet. Rep counts go to 10x, then 15x, then 20x. Zone 2: This couplet is also ascending reps. There are always twice as many deadlifts as push press
Zone 1
Add 5 reps to all exercises, each round
KB Midas Touch
Russian KB Swings
Hollow Body Jacks
Zone 2
Add 1 rep each round to Push Press and 2 reps each round to deadlifts
DB Push Press
DB Deadlifts
Thay bằng: KB Deadlift
Sức mạnh chức năng
Intervals · 24 phút · Tập 1:30 / Nghỉ 30s · 12 vòng
Phần chínhXoay trạmRep/Interval Scheme: 90s Work/ 30s Rest, 12 Rounds
Ghi chú của coach
Evenly Divide Your Class into 4 Zones. Each zone is 90 seconds before athletes rotate to the next zone. This flows more like a Foundational class. Zone 1: Aim to use ½ of the length of you room to leave space for your lunges and other stations. Zone 3: Aim to use the other half of the length of your room, if you only have 6 lanes. Zone 4: Challenge your athletes to lift heavy here. Approaching or exceeding 50% of their body weight. Could be their entire bodyweight. Substitute barbells if you’d prefer
Zone 1
Competition weight
Arms Only Sled Pull
- Zone 2WallballsThay bằng: DB Thrusters / Sandbag Thruster / DB Goblet Squats / KB Goblet Squats
Zone 3
If athletes can no longer hold bag, switch to back rack
Sandbag Zercher Forward Lunge
Zone 4
Bench press until failure, max pushups for remaining time
DB Bench Press
Pushups
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference