• Teaching Temporary & Class Overview
Immediately’s class pairs posterior chain energy with explosive energy earlier than transitioning into quick, high-output conditioning intervals. We’ll start with hip, hamstring, and shoulder mobility, transferring into unilateral and core-activation drills to prime stability. The energy section is a ten:00 EMOM alternating heavy deadlifts at 55–60% with max-distance broad jumps—specializing in high quality motion and forceful hip extension. Following that, “Canyon Climb” delivers three intense 5:00 intervals of toes-to-bar, renegade rows, and Echo Bike sprints. Athletes ought to purpose to finish every set in ~2:30 to take care of a real 1:1 work-to-rest ratio. Encourage tight midline engagement on gymnastics and dumbbell work, and full dedication to the bike dash to maximise depth whereas protecting mechanics sound. Class circulate needs to be managed by staggering begin instances if wanted, particularly on the bikes, to maintain transitions clean and stimulus intact.
energy:
Each 1 min for 10 minutes, alternating between:
10 Deadlifts, 55-60% of 1RM Deadlift
3 Max Distance Broad Jumps
metcon: “Canyon Climb”
Each 5 minutes for 15 minutes do:
20 Toes-to-bars
16 Renegade Rows, 50/35 lbs
12/9 Echo Bike Energy
Equipment:
3 rounds for high quality of:
Facet Plank, L 30 secs/R 30 secs
12 Glute Bridge Dumbbell Pull Overs, decide load
Single Leg Sorenson Maintain, L 15 secs/R 15 secs
