• Teaching Notes
That is everybody’s favourite fashion day with heavy 3s on Again Squat and mixing it with some excessive field jumps with a distinction fashion energy exercise. We’ll then transition our approach into the conditioning exercise that has a mixture of actions that can certainly goal leg stamina and capability with a triplet of Field Jumps, Wall Balls, and Double Unders. The objective right here right this moment is to maintain every spherical to round that 3:00 minute mark. This may go away us within the vary of that 11-15min time area and a difficult time cap of quarter-hour. Focus from a training standpoint would be the energy portion so actually take into consideration simply being tactful about warming athletes up properly and completely. We will use the actions within the metcon right this moment to create a pleasant little warm-up and primer that leads us into the Again Squat and makes the transition to the conditioning exercise seamless.
weightlifting:
Each 3 minutes for 12 minutes do:
3 Again Squats, choose load
3 Seated Field Jumps, choose top
metcon: “kano”
4 rounds for time of:
12 Wall Balls, 20/14 lbs
15 Burpee Field Bounce Overs, 24/20 in
12 Wall Balls, 20/14 lbs
60 Double Unders
Purpose Time: 11:00-15:00
Time Cap: 15:00 minutes
equipment – half a:
Again Rack Barbell Lunge 14-14-14
@ 45-50% of 1RM Again Squat.
equipment – half b:
3 rounds for high quality of:
12 Ring Hamstring Curls Single Leg
Sorenson Maintain, L 15 secs/R 15 secs
