• Teaching Transient & Class Overview
The day begins with mobility centered on shoulder, lat, and hip prep, adopted by higher physique pulling activation and kettlebell swing patterning. Barbell primer work will dial in push press positions earlier than transferring into power work, the place athletes will hit heavier push press units, ending with a max-rep set at 80% to construct urgent quantity and resilience. Conditioning is a 15:00 AMRAP that calls for high quality, repeatable effort throughout strict pull-ups, push-ups, and American kettlebell swings. The purpose is unbroken units or minimal breaks—athletes ought to goal to finish rounds in beneath 1:30, stacking constant quantity with out redlining. Coaches ought to stress composure beneath fatigue, crisp gymnastics requirements, and protected overhead mechanics on kettlebell swings.
power: Energy cleans
Go each 2:30 minutes
Push Press 1×5 at 75% 1RM
Push Press 1×3 at 80% 1RM
Push Press 1×3 at 85% 1RM
Push Press 1xME at 80% 1RM
Objective of 5+ Reps on the 80%.
metcon: “Eye of the Tiger”
Full as many rounds as potential in 15 minutes of:
5 Strict Pull-ups
10 Push-ups
15 Kettlebell Swings, 53/35 lbs
Objective: 8–11 Rounds
Equipment:
3 rounds for high quality of:
10 Dumbbell Pull Overs, decide load
20 Banded Tricep Extensions
Hand Over Hand Sled Pull, decide load, 100 ft
