0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP: 3 Rounds
6 x Empty Barbell Curls
8 x Empty Barbell Good Mornings
10 x Lying Straight Leg Raises
15:00-20:00
Explanation and Set-up for next section
20:00-36:00
3) Skillz:
8 minute coaching block (treat all as an EMOM)
Scaled: 6 sets of 2 x Negative Pull-ups (jump up, 3 count down…Negative Ring Rows if needed)
Rx: Butterfly Pull-ups: 3 sets of reverse bicycles x 10 (VIDEO), 3 sets of reverse bicycle pulls x 10 (VIDEO)
Rx+: Negative Bar MU x 2 (VIDEO, this can be jumping bar mu before the negative if needed)
8 minute training block:
Barbell Rollouts 4 sets of 6 (VIDEO)
Supermans 4 sets of 12
*group people according to level (Scaled and Rx together, Rx+ on it’s own), start Scaled on coaching block, switch after 8 minutes
*the coach should review the 2 movements in the training block for everyone, this allows them to focus on the group they have during the coaching block while the others complete the movements in the training block
*in the coaching block, the time frame gives you 2 minutes to discuss the movement then it can be treated like an EMOM 6 with the programmed movements and the coach helping/correcting each minute
36:00-41:00
Explanation/set-up for next section
41:00-50:00
4) MetCon:
Every Minute on the Minute for 9 minutes:
8 x Bottom Half Burpees (VIDEO)
8 x Russian KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26
*increase by 1 each round (last round would be 16)
*if you cannot get the reps within the round you will perform the workout as an AMREP for the remaining time, adding 1 rep each round
*total of 216 reps if you make it all the way through
*Feel: Happy Medium
*Limit: through the round of 12 total
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Straight Arm Stretch on rig x 20 seconds each side
Calf Stretch x 20 seconds each side
Pigeon Stretch x 20 seconds each side