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

2 Rope Pulls

10 Squat Jumps

10 Plank Up Downs

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Skillz: Rope Climbs and Box Jumps

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

4 Foot Clamps (get foot clamp, hold for a few seconds, release and repeat)

8 Box Rebounds @24/20”

30sec Plate Holds

*working on getting a solid foot clamp, we will build from here to work on getting good transitions and less pulls up the rope

*working on true plyometrics with the rebounds, quick off the ground, soft landing on the box

*plate holds for grip strength

*Scaled: 16/12” or less (stack rubber plates…45# plates are usually around 4”)

*Beginner: 20/16”

*Rx+: 2-4 legless hand over hand pulls then foot clamp

37:00-44:00

Explanation and set-up for MetCon

44:00-55:00

4) MetCon:

5 Rounds For Time:

5 Clusters

15 Pull-ups

30 Double Unders

*Clusters: from the ground, squat clean into a thruster

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Beginner: Double DB Hang Cluster, Ring Rows, Line Hops

Scaled: 115/75, Jumping/Banded Pull-ups, Single Unders

Rx: 135/95

55:00-60:00

5) COOL-DOWN