Warm Up with a 1 Mile run as a group then come in and complete 3 rounds of:
50Ft Toy Soldiers
50Ft High Knees
15 Pushups
15 Airsquats
Then as most Saturdays go just 1 conditioning workout and you are done, take some time to load and climb up to appropriate weight on the barbell and Kettlebell, make sure everyone is safely moving and understands the workout and begin.
As Many Rounds as Possible in 25 Minutes of:
30 KB Swings 53/35
30 Push Presses 95/65
Run 400M
20 Toes To Bar
Goal here should be to keep a nice consistent pace throughout, each movement has a decent amount of reps to it and you should not be scaling the weight to make sure it is unbroken. I would say that if you can do 10 reps fresh with the weight then you should use it, if not then that is how you should choose a weight. Keep them to push presses not jerks, so we are going to full extension overhead with just a dip and a drive. Toes to bar should be broken into manageable sets because over the coarse of 25 minutes they will add up so a good approach might be quick sets of 3-5 reps throughout so we never hit failure and have to weight too long before returning to the bar. If we are scaling the toes to bar we should be doing hanging knee raises instead. Goal as it’s written should be between 3 and 4 rounds, if you get more, you’re a stud…IF and only if it is pouring out sub the 400M Run with 30 Burpees, otherwise everyone’s running….
Over 60 Year old version:
As Many Rounds as Possible in 25 Minutes of:
30 KB Swings to eye level
30 Strict presses (slow and controlled, no dip) 15# Bar Only
Run 400M
20 Situps
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