A. General
Coach says
Like simon says, but coach says, using movements that promote blood flow and healthy ROM.
-Air squats, squat holds
-Jumping jacks, mountain climbers
-burpees, jumping lunges
-Stretch holds
B. Specific
Go over the workout and have athletes practice a couple of reps on each movement with an empty bar.
Then build up the barbell.
“Seasons Beatings”
60 min Class friendly version
In teams of 2, you go- i go, 1011 reps for time of:
50- bar facing burpees
50- wall balls 20/14 lbs
50- Deadlifts, 135/95 lbs
50- power cleans, 135/95 lbs
50- Push jerk, 135/95 lbs
50- Pull ups
100- Double unders
50- back squats, 135/95 lbs
50- Toes to bar
100- Double unders
50- Cal Machine
50- Pistols
50- Ring dips
50- Overhead squats 135/95 lbs
100- Double unders
50- Kettle bell swings 24/16 Kg
50- Thrusters 135/95 lbs
11- Wall walks
KG: 9/6, 60/45 KG
“Seasons Beatings” full version
In pairs, you go- i go, 2022 reps for time of:
100- bar facing burpees
100- wall balls 20/14 lbs
100- Deadlifts, 135/95 lbs
100- power cleans, 135/95 lbs
100- Push jerk, 135/95 lbs
100- Pull ups
200- Double unders
100- back squats, 135/95 lbs
100- Toes to bar
200- Double unders
100- Cal Machine
100- Pistols
100- Ring dips
100- Overhead squats 135/95 lbs
200- Double unders
100- Kettlebell swings 24/16 Kg
100- Thrusters 135/95 lbs
22- Ring Muscle ups
“Seasons Beatings”
Beginner (in pairs)
40- Burpees
40- wall balls 10/8 lbs
40- Deadlifts, 75/55 lbs
40- power cleans, 75/55 lbs
40- Push jerk, 75/55 lbs
40- Assisted Pull ups
40- Single unders
40- back squats, 75/55 lbs
40- Hanging Knee Raise
40- Single unders
40- Cal Machine
40- Air Squats
40- Hand Elevated Push Ups
40- Overhead squats 45/35 lbs
80- Single unders
40- Kettle bell swings 16/8 Kg
40- Thrusters 45/65 lbs
20- Inch Worms
“Seasons Beatings”
Intermediate (in pairs)
50- bar facing burpees
50- wall balls 20/14 lbs
50- Deadlifts, 95/65 lbs
50- power cleans, 95/65 lbs
50- Push jerk, 95/65 lbs
50- Pull ups
80- Double unders or 100 Singe Under
50- back squats, 95/65 lbs
50- Toes to eye level
80- Double unders or 100 Single Under
50- Cal Machine
50- Partner assisted Pistols
50- Assisted Ring dips
50- Overhead squats 95/65 lbs
50- Double unders or 100 Single Under
50- Kettle bell swings 24/16 Kg
50- Thrusters 95/65 lbs
22- Wall walks
3 sets for quality
10 GHD Hip extensions
30 seconds D-ball/Odd Object Carry @150/100
Rest 60 seconds
TC: 60 min
Score: Time