At the least there usually are not burpees.
• Teaching Notes
We’re getting in right into a enjoyable sequence of 5:00 AMRAPs with 2:30 relaxation with a view to goal a cyclical exercise the place we’re hitting a very good quantity of higher physique interference work, nevertheless the rep ranges are brief sufficient together with the alternating stations ought to enable for consistency on every 5:00 AMRAP. Because of the low rep ranges and cyclical model exercise, we’re in search of unbroken units, fast transitions and consistency throughout all units.
Spend a while immediately going over Bar Muscle-Up progressions after which working by means of just a little primer hitting transitions between actions and organising the movement for the day. Finest concepts for sophistication administration will likely be to begin athletes on totally different stations for the 5:00 AMRAPs after which when you want just a little extra separation to permit for the bikes you possibly can have athletes begin on totally different stations together with beginning on totally different actions or a 30 second delay.
metcon: “Charizard”
For complete rounds and reps:
AMRAP in 5 minutes of:
3 Bar Muscle-ups
6 Alternating Dumbbell Snatches, 50/35 lbs
9 Push-ups
— then —
Relaxation 2:30
— then —
AMRAP in 5 minutes of:
6 Toes-to-bars
9 Push Press, 95/65 lbs
10/8 Bike Erg Calorie
— then —
Relaxation 2:30
— then —
AMRAP in 5 minutes of:
3 Bar Muscle-ups
6 Alternating Dumbbell Snatches, 50/35 lbs
9 Push-ups
— then —
Relaxation 2:30
— then —
AMRAP in 5 minutes of
6 Toes-to-bars
9 Push Press, 95/65 lbs
10/8 Bike Erg Calorie
For every AMRAP, restart from 0.
Equipment:
4 rounds for high quality of:
5 Strict Tempo Pull Ups
15 Banded Face Pulls
Single Arm Bottoms-up Kettlebell Carry, decide load, L 50 ft/R 50 ft
