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

5 Kip Swings

20sec Handstand Hold on Wall

20 Line Hops

10 Lunges

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) Skillz: Pull-ups, Handstand Walks, Pistols, Double Unders

3 Rounds (19min 30sec):

1 minute Max Pull-ups

30sec Rest

1 minute Max Handstand Walk

30sec Rest

1 minute Max Pistols

30sec Rest

1 minute Max Double Unders

1:30 rest

*this is the time go to for a new PR!

*start people at different stations if needed and cycle through

COACHES: this is a time to really work with those people to get their first rep, it doesn’t mean you neglect everyone else in class, but the beginner group is not close enough for attempts yet so they just focus on the strength, Rx/Rx+ can do a good amount of reps so they are just working on stringing together

Beginner: Ring Rows, Wall Walks, Bulgarian Squats (no weight, 30sec each leg), Single Unders

Scaled: Pull-up attempts, Handstand Walk attempts, Pistol attempts, double under attempts

Rx/Rx+: For those that can string a good amount of reps together on most or all of these movements it can get very taxing to truly go for max reps on each movement every round. It is okay to coach them to use the first round or two as practice and extra warm-up on these movements and go for one huge set

42:00-48:00

Transition for MetCon

48:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 7 minutes:

7 Hang Power Cleans

11 Wall Balls

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*challenge yourself to go unbroken all the way through

Beginner: 75/55, 10/8

Scaled: 115/75, 14/10

Rx: 135/95, 20/14

Rx+: 165/115, 30/20, everything must be unbroken

55:00-60:00

5) COOL-DOWN