Skill: Snatch Balance
The warmup or workout should include:
- Burpee Tuck Jump
- L-sit on rings
The coach can add other exercises.
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: 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
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: 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 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: Squat Snatch
The warmup or workout should also include:
- Toes Through Rings
- Shuttle Run
The coach can add other exercises if he wants.
Skill: Ring Muscle-Up
The coach can add Gymnastic exercises.
No Metabolic Conditioning or Weightlifting today !
Skill: One arm Dumbbell Shoulder Press
The warmup or workout should also include:
- Battle Rope
The coach can add Metabolic Conditioning or Weightlifting exercises.
No Gymnastic today !
Skill: Devil Press
The warmup or workout should also include:
- Hanging Leg Raise to eyes level
- Double Under
The coach can add exercises if he wants.
If Double Unders are not possible –> DU attempts (no Single Unders !)
Personal Record: perform max Burpees in 7 minutes
After that the coach can create a workout with only Metabolic Conditioning exercises.
No Gymnastic or Weightlifting today !
Skill: Weighted Ring Dips
The warmup or workout should also include:
- GHD Hip Extension
The coach can add other Weightlifting or Gymnastic exercises.
No Metabolic Conditioning today !
Skill: Weighted Chun-Up
The warmup or workout should also include:
- Air Bike only with arms
- Russian Kettlebell Swing with 2 Kettlebells
The coach can add other exercises.
Skill: Thruster
The Coach can add other Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
Skill: Burpee Pull-Up
Warmup or workout should also include:
- Cal Row
The coach can add Gymnastic or Metabolic Conditioning exercises.
No Weightlifting today !
Skill: Legless Rope Climb
Warmup or workout should also include:
- Burpee Over Box
- Russian Kettlebell Swing (Heavy)
The coach can add other exercises if he wants
Skill: Weighted Pull-Up
After that the coach can choose other exercises for the workout.
