Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
OH Squats10 reps
Russian KB Swings10 reps
Extreme Climber Push-ups10 reps
KB Goblet Kneel To Stand10 reps
Sức mạnh tăng dần
AMRAP · 24 phút · Tập 10 phút / Nghỉ 2 phút · 2 vòng
Xoay trạmGhi chú của coach
Second week focuses on sharpening, power, and explosiveness. Start with squat work, then single arm work; divide class into two zones if equipment is limited. Zone 1: Build explosive lower body power under fatigue, transitioning from strength to plyometrics. Zone 2: Develop unilateral and core strength, alongside upper body push strength. Zone 1 Weight: Heavy, aim for competition carry weight. Zone 2 Weight: Heavy
Zone 1
10 Minute Contrast Training
Partner 1
Dual KB Rack squat7 reps
Broad Jumps4 reps
Partner 2
- Nghỉ (Until Partner 1 Finishes)
Zone 2
10 Minute Upper Body Strength : Start on right arm, then complete on left
DB 1 Arm Push Press7 reps
Thay bằng: KB 1 arm Push Press
DB 1 Arm Row7 reps
Thay bằng: Kettlebell 1 Arm Row
Knee Tuck Push-ups7 reps
Full Body Conditioning
AMRAP · 15 phút
Objective: Build muscular endurance and overall conditioning. Minimal breaks, complete as many rounds as possible. KB Weight: Competition Weight suitable for Open or Pro athletes
KB Goblet Squats16 reps
Alt KB Swings16 reps
8x each side
KB High Pull16 reps
Alternating Jump Lunges16 reps
Thả lỏng
Thả lỏng · 4 phút
Coach's choice