• Teaching Transient & Class Overview
As we speak we’re centered on upper-body urgent stamina and shoulder integrity, beginning with a high quality warm-up that opens the thoracic, engages the core, and prompts overhead stability. Within the power piece, we’re working via 8 units of three strict press at 70–80%, emphasizing constant, managed reps with out chasing fatigue. The conditioning piece, “All Fuel, No Brakes,” is a basic push/pull couplet with added interference from double unders—count on grip, shoulders, and midline fatigue to construct quick. Encourage athletes to tempo push-ups early and handle transitions tightly, particularly heading into bounce rope efforts. We’ll end with non-obligatory equipment concentrating on shoulder well being, bracing power, and kettlebell management via Turkish Get-Ups and rear delt flys.
power: strict press
Each 1:30 for 12 minutes.
3 Strict Press, @ 70%+
metcon: “All Fuel, No Brakes”
For time:
21 Kettlebell Swings, 53/35 lbs
21 Push-ups
50 Double Unders
18 Kettlebell Swings, 53/35 lbs
18 Push-ups
50 Double Unders
15 Kettlebell Swings, 53/35 lbs
15 Push-ups
50 Double Unders
12 Kettlebell Swings, 53/35 lbs
12 Push-ups
50 Double Unders
9 Kettlebell Swings, 53/35 lbs
9 Push-ups
50 Double Unders
Time Cap: 12:00
Equipment:
3 rounds for high quality of:
Farmer Carry, choose load, 100 ft
20 Dumbbell Rear Delt Flies, choose load
5 L/5 R Turkish Get-ups, choose load
