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

10 Back Squats

10 Push Press

5 Pull-ups

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

4) MetCon:

“Hateful Eight”

As Many Reps as Possible in 8 minutes:

Max Unbroken Thrusters

Same Rep Chest to Bar Pull-ups

—2 minutes rest—

As Many Reps as Possible in 8 minutes:

Max Unbroken Wall Balls

Same Rep Pull-ups

—2 minutes rest—

As Many Reps as Possible in 8 minutes:

Max Unbroken KB Taters

Same Rep Ring Rows

*Thruster weight should be something you can at least do 10 unbroken in the first couple sets, but 15 is very challenging, wall balls and KB taters should be 15-20 in the first couple sets

*do max set of thrusters, if you get 12 then you have 12 chest to bar pull-ups that do not have to be unbroken, back to max set of thrusters, if you get 10 then you have 10 chest to bar pull-ups that do not have to be unbroken…etc. for the 8 minutes. Same set-up for wall balls/pull-ups and tater/ring rows

*this is not a situation where you strategize…for example, making the plan that you are just going to do 10 thrusters and pull-ups every time. Push mentally to hit a big unbroken set each time.

*Pace: this is very hard to predict with this format and sometimes it can be good to just have them push for max sets and see what happens

Beginner: 75/55, Jumping/banded pull-ups, 10/8, Jumping/banded pull-ups, 26/18

Scaled: 95/65, chin over bar pull-ups, 14/10, chin over bar pull-ups, 35/26

Rx: 115/75, 20/14, 53/35

Rx+: 135/95, Strict pull-ups, 25/20, chest to bar pull-ups, 70/53, chin over bar pull-ups

50:00-55:00

5) COOL-DOWN