Skill: Power Clean with barbell
The warmup or workout should also include:
- Run 200m (15/10 cal Air Bike or 250/200m Row if it rains)
The coach can add other Metabolic Conditioning and Weightlifting exercises.
No Gymnastic today !
Skill: Hang Power Clean with barbell
The warmup or workout should also include:
- Run 400m (30/20 cal Air bike or 500/400m Row if it rains)
The coach can add other Metabolic Conditioning and Weightlifting exercises.
No Gymnastic today !
Skill: Power Snatch with barbell
The warmup or workout should also include:
- Burpees
- Dips on Box
The coach can add max 2 exercises.
Skill: Snatch Balance
The warmup or workout should include:
- Burpee Tuck Jump
- L-sit on rings
The coach can add other exercises.
Skill: Learn how to do Double Unders
Personal Record: Perform max Double Unders in 3 minutes
After that the coach can create a workout with Double Unders and other Metabolic Conditioning exercises.
No Weightlifting or Gymnastic today !
Personal Record: Perform max unbroken Double Unders
After that the coach can create a workout with Double Unders and other Metabolic Conditioning exercises.
No Weightlifting or Gymnastic today !
Skill: Front Squat
The warmup or workout should include:
- Push-Up Hands Released
The coach can create a workout with these exercises.
Skill: Cluster
The warmup or workout should also include:
- Atomic Push-Up
The coach can add other Weightlifting and Gymnastic exercises.
No Metabolic Conditioning today !
Skill: Thruster
Warmup or workout should include:
- Run 800m (60/42 cal Air Bike or 1000/800m Row if it rains)
- Pike Push-Up
The coach creates a workout only with these exercises !
Skill: Thruster
The warmup or workout should include:
- Sandbag Run 400m (30/21 cal Air Bike or 500/400m Row if it rains)
- Pistols
The coach can add other exercises if he wants.
Skill: Power Clean with barbell
The coach can add max 2 Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
Skill: Squat Clean & Jerk
The first workout should be a Heavy Day modality
The coach can create another workout with Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
Skill: L-sit on Dumbbells
The warmup or workout should also include:
- Double Under
The coach can add max 2 Metabolic Conditioning or Gymnastic exercises.
No Weightlifting today !
Skill: L-sit Pull-Up
The warmup or workout should also include:
- Double Under
The coach can add Metabolic Conditioning or Gymnastic exercises.
No Weightlifting today !
If double Unders are not possible –> ask for Double Under attempts (No Single Unders !)
Skill: Front Squat
The warmup or workout should also include:
- Knee Raises
- Shuttle Run
Don’t add other exercises !
Skill: Squat Snatch
The warmup or workout should also include:
- Toes Through Rings
- Shuttle Run
The coach can add other exercises if he wants.
