Strength Circuit/EMOM
For set up, grab your DB’s a bench and Barbell
Coach note: if needed start half the class on BB’s and half on DB’s
Pair up with benches and switch off.
Get all equipment out first
In depth demo of all movements prior. Then between emom’s quick reminder demo .
Emom x 6 DB#50/35
Odd: 15reps Single DB OH Tricep extension
Even: 10reps DB Walking lunges Lunges (each leg)
Rest 1 min to switch
Emom x 6 DB#30/20
Odd: 15reps DB Sitting Back Flys
Even: 10reps Bulgarian Split squats (each leg)
Rest 1 min to switch
Emom x 6 BB#95/65
Odd: 15reps Barbell Push Jerk
Even: 10reps Barbell or roller Ab roll outs
Rest 1 min to switch
Emom x 6 BB#95/65 DB#20/15
Odd: 15reps BB Bentover rows
Even: 40sec sprinter toe touch’s
After WOD gymnastics work
-Focus on hand position for HS walking (slightly pointed out)
-3 Rnds 30 on 30 off
Against the wall HS hold facing or away
Against the wall HS Shoulder taps scaled: shifting weight from side to side barely raising hands off ground.
-If you can walk
50ft HS walk x3
Scaled and for progression use Boxes.
Comentarios