Box Brief:
Summer Schedule is Live
Metcon
5 Rounds:
In 90 seconds run 200 m,
then
1 minute of: 10 Double KB Deadlifts
1 minute of: Farmers Carry (KB Each Hand)
1 minute of: bent over KB row
1 minute of: KB russian twist
1 minute of: KB push press
1 minute of: rest
Intent:
Built in rest: DON’T BE FOOLED!! Prompt the athletes to sprint the 200 m to maximize their rest. Then coach calls every minute change of the different move. All moves require kettlebells but may be done at different weights- as such encourage athletes to use different weights for different moves. If an athlete needs help with pacing- prompt them to use the full minute of work as a tabata, meaning work for 20 sec, rest for 10 sec. 1 minute will seem long, so we are being methodically and precise about the moves and going at a slower pace, since this work out demands a solid block of work before rest.
Built in rest: DON’T BE FOOLED!! Prompt the athletes to sprint the 200 m to maximize their rest. Then coach calls every minute change of the different move. All moves require kettlebells but may be done at different weights- as such encourage athletes to use different weights for different moves. If an athlete needs help with pacing- prompt them to use the full minute of work as a tabata, meaning work for 20 sec, rest for 10 sec. 1 minute will seem long, so we are being methodically and precise about the moves and going at a slower pace, since this work out demands a solid block of work before rest.