Skill: Kettlebell Snatch
The warmup or workout should also include:
- Air Squat
- Single Under
The coach creates a workout with only these exercises !
Personal Record: perform max Burpees in 5 minutes
After that the coach can create a workout with only Metabolic Conditioning exercises.
No Gymnastic or Weightlifting today !
Skill: Squat Clean with Dumbbells
The warmup or workout should also include:
- Superman
The coach can add max 2 Weightlifting or Gymnastic exercises.
No Metabolic Conditioning today !
Skill: Strict Chin-Up
The warmup or workout should also include:
- Air Bike
- American Kettlebell Swing
The coach creates a workout only with these exercises.
Skill: Overhead Squat
The Coach can add other Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
Skill: Handstand Hold
Warmup or workout should also include:
- Cal Row
The coach can add max 2 Gymnastic or Metabolic Conditioning exercises.
No Weightlifting today !
Skill: Sumo Deadlift High Pull
Warmup or workout should also include:
- Burpee Over Bar
- Broad Jump
Skill: Pull-Up progression
After that the coach can choose other exercises for the workout.
Skill: Med Ball Clean
The warmup or workout should also include:
- Row 500m
The coach can add other Metabolic Conditioning or Weightlifting exercises.
No Gymnastic exercises today !
Skill: Deadlift
The warmup or workout should also include:
- Around the box
- Single Under
The coach can create a workout with these exercises but DO NOT add extra exercises.
Personal Record: Row 2000m
Target women: 9:50
Target men: 8:10
After that the coach can create a workout but only with Metabolic Conditioning exercises.
No Gymnastic or Weightlifting exercises today !
Skill: Kipping Chin-Up
The warmup or workout should also include:
- Farmer Walks
The coach can add Metabolic Conditioning and Weightlifting exercises.
No Gymnastic exercises today !
Skill: Double Under
The warmup or workout should also include:
- Box Jump
- Wall Ball Shot
The coach can create a workout with these exercises but DO NOT add extra exercises.
Skill: Shoulder Press / Push Press
The coach can add another Weightlifting exercise.
No Gymnastic or Metabolic Conditioning exercises today !
Skill: Knees to Chest hanging on bar
The warmup or workout should also include:
- Run 800m (60/42 cal Air Bike or 1000/800m Row if it rains)
The coach can add some Gymnastic or Metabolic Conditioning exercises.
No Weightlifting exercises today !
Skill: Overhead Squat
The warmup or workout should also include:
- Superman
- Jumping Jack
Don’t add exercises.
Skill: Pull Up progression
The coach can add other Gymnastic exercises.
No Weightlifting or Metabolic Conditioning today !
