2. Juni 2022
Jun
02
Thursday, June 2nd 2022
Warm-up
A. General
‚Coach Says‘
Like Simon says but performing Warm-up movements. Ie: "Coaches says, hold a squat," "Coach says, do 6 Quad pulls" "Do a dynamic monkey clap!"
Anyone who does the monkey claps performs 3 burpees.
‚Coach Says‘
Like Simon says but performing Warm-up movements. Ie: "Coaches says, hold a squat," "Coach says, do 6 Quad pulls" "Do a dynamic monkey clap!"
Anyone who does the monkey claps performs 3 burpees.
B. Activation
2 sets
6/6 Single leg, Dual KB, RDL
8 V-ups
4/4 Med ball hip toss against wall*
C. Max Wattage
Have each member in the class establish their Max wattage
Power
Metcon (5 Rounds for reps)
5 sets
Max wattage Row*
6 KBS @ banded or heavy
4/4 Hip med ball toss against wall
Rest 1:00-1:30 between sets
Max wattage Row*
6 KBS @ banded or heavy
4/4 Hip med ball toss against wall
Rest 1:00-1:30 between sets
Metcon
Metcon (Time)
18-16-14-12-10-8-6-4
Wallballs 9/6 Kg
65-60-55-50-45-40-35-30
Double unders
Wallballs 9/6 Kg
65-60-55-50-45-40-35-30
Double unders
TC: 12 minutes
Score: Time
Score: Time
Extra Accessory
Metcon
Dynamic Unilateral Pallof press
3 x 10/10
3 x 10/10
Scaling options