Have an ideal weekend!
• Teaching Temporary & Class Overview
Immediately’s “Coastal Relay” delivers a high-intensity companion format that blends barbell biking, gymnastics ability, cyclical energy, and double unders. We’ll open with shoulder, hip, and thoracic mobility earlier than shifting right into a barbell and wall stroll prep sequence. Athletes will construct to working weight for the clear & jerk and evaluation wall stroll mechanics to make sure secure, environment friendly motion. The exercise is structured in three companion relay sections—clear & jerk with wall walks, rowing with lateral burpees over the rower, and biking with double unders. The alternating-round format permits for near-max effort every flip whereas testing restoration and repeatability. Coaches ought to emphasize quick companion transitions, environment friendly barbell mechanics, and pacing that retains every spherical below 90 seconds. For bigger lessons, stagger teams or use the big-class station rotation format to take care of movement.
metcon: “Coastal Relay”
For time: 6 rounds of:
10 Clear & Jerks, 135/95 lbs
3 Wall Walks
— then —
6 rounds of:
12/9 Row Energy
6 Lateral Burpee Over Rowers
— then —
6 rounds of:
12/9 Air Bike Energy
36 Double Unders
Objective: 25:00 – 32:00
Time Cap: 40:00
Equipment:
3 rounds for high quality of:
10 Deficit Kettlebell Sumo Deadlifts, decide load, decide top
Nostril-to-Wall Handstand Maintain, 30 secs
Wall Sit, 1 min
