Have an incredible weekend!
• Teaching Temporary & Class Overview
Right this moment’s session is a full-body pump with a crew twist. The primary occasion, “Loser? I Don’t Suppose So!”, is a 20-minute rotating EMOM in groups of 4, the place athletes cycle by way of deadlifts, bench press, and wall balls, with one minute of relaxation. The objective is to build up as many high quality reps as attainable whereas managing fatigue and staying constant throughout all 5 rounds. Communication and pacing are key to retaining the depth excessive with out burning out. After the crew piece, we’ll end with a focused posterior chain accent block—specializing in hamstring and glute activation with medball curls, bridges, and adduction holds to construct sturdiness and reinforce good motion mechanics.
metcon: “Loser? I Don’t Suppose So!”
5 rounds, 1 min per station, for max reps of:
Deadlift, 225/155 lbs
Bench Press, 135/85 lbs
Wall Ball, 20/14 lbs, 10/9 ft
Relaxation 1 min
Rotate instantly to the subsequent station each 1 min, the clock doesn’t cease or reset between stations.
Equipment:
3 rounds for high quality of:
10 Medication Ball Hamstring Curls, choose load
15 Medication Ball Glute Bridges, choose load
Ft Elevated Hamstring Bridge, 30 secs
