0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

3 Kip Swings + 3 Pull-ups

20sec Handstand Hold

10 Band Pull Aparts

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Skillz: Pull-ups and Handstand Walks

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

30sec Pull-ups

30sec Handstand Walks

10 Single DB Reverse Flys (5 each arm)

*increased time from 8/4, push towards more unbroken reps or the drills or strength work to get the skill

*reverse flys for shoulder health, decreased reps from last time, try to increase the weight

Beginner: 8 Barbell Bent Over Rows (decreased reps, increase weight), Inchworms or progress to wall walks as high as you can up the wall

Scaled: Chin over bar hold (jump up and hold), Wall Walks (increased reps or working to get your stomach all the way to the wall)

Rx+: Chest to Bar

37:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

For Time:

100 Double Unders

15 Power Cleans (weight #1)

80 Double Unders

12 Power Cleans (weight #2)

60 Double Unders

9 Power Cleans (weight #3)

40 Double Unders

*Pace: Aggressive: 8:00, Solid: 9:00 Limit: 10:00

*Yes, this is back to back days with double unders…think of Monday as practice, working on your ability to do more unbroken or get some of your first reps under light to moderate fatigue. Now it is time to take what was done in practice and perform in “the game”. Push for big sets or do any amount of double unders before going to singles.

Beginner: 75/55, 95/65, 115/75, Line Hops

Scaled: 135/95, 155/105, 165/115, Single Unders

Rx: 165/115, 185/125, 205/145

Rx+: 165/115, 185/125, 205/145, all reps must be unbroken on cleans

55:00-60:00

5) COOL-DOWN