AMRAP · 4 phút
Perform as many rounds as possible in 4 minutes. Athletes require only a medium-sized kettlebell. 32 KG kettlebell is excessive for Halos. Target RPE for this warm-up is 4
Cat-Cow4 reps
Situp to Glute Bridges6 reps
Walkout Pushup4 reps
KB Squat Jacks10 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 for 11 minutes of work, 2 minutes transition, 2 rounds. Zone 1: Rep scheme increases by 1, targeting chest, shoulders, and triceps; consistent weight for 4 weeks, assess for increases after first set; RPE 7+. Zone 2: Deadlift count increased by 2; heavier weights advised; tempo deadlifts with 3-second descent and 1-second ascent. Emphasise time under tension on hamstrings; ensure glute engagement and back safety; RPE 6+
#140s
Upper Body Push
DB OH Strict Press11 reps
Pushups11 reps
#240s
Lower Body Pull
Dual KB Deadlift10 reps
3 second negative
KB Gorilla Row12 reps
6x per side
Intervals · 18 phút · Tập 7 phút / Nghỉ 2 phút · 2 vòng
Divide class into two groups: KBs and DBs. Zone 1 focuses on core strength; includes squats that require abdominal engagement; RPE 7. Zone 2 shifts from couplet to triplet with set rep count; full body push and pull; RPE 9. Both zones enhance performance for sleds and wall balls. Weight recommendations: Zone 1 - medium or heavier KBs; Zone 2 - medium or heavier DBs
#1
Partner "I Go, You Go"
Partner 1
KB Rack Carry20 m
Dual KB Rack squat5 reps
Partner 2
#2
Triplet Strength
DB Clusters5 reps
DB Reverse Lunges10 reps
DB Bent Over Rows10 reps
Thả lỏng · 4 phút
Coach's choice