Have a terrific weekend!
• Teaching Transient & Class Overview
At this time’s class is constructed round accomplice pacing, midline endurance, and leg stamina with “The Expendables,” an extended chipper-style accomplice exercise. Athletes might want to strategically cut up work, handle transitions, and keep depth throughout all three rounds whereas retaining their motion high quality excessive.
Teaching Notes
Double Unders: Intention for constant, clean units to keep away from pointless fatigue early on.
Abmat Sit-Ups: Preserve hips planted—interact the core somewhat than counting on momentum.
Wall Balls: Keep environment friendly with respiratory and bracing—keep away from extreme resting on the backside.
Bike: Regular into an aggressive end—that is the place groups can push the tempo.
Mindset Tip: Work smarter, not tougher. This exercise is about even workload distribution and constructing depth over every spherical.
metcon: “The Expendables”
3 rounds for time of:
100 Double Unders
80 AbMat Sit-ups
60 Wall Balls, 20/14 lbs, 10/9 ft
40/30 Air Bike Energy
Time Cap: 35min
Equipment:
3 rounds for high quality of:
8 L/8 R Single Leg Field Step Downs, decide top
15 Band Pull Downs
5x [ 1 Medicine Ball Chest Pass + 1 Sprint ], decide load
