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

10 x Plate Ground to Overhead

15 x Plate Hops

20 x Flutter Kicks

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon: Dirty 30: “Trick-or-Treat Yo Self”

Running Clock

0:00-10:00

For Time: (8 minute cap)

30/21 x Calorie Bike (Should take no more than 2 minutes, scaled to 25/20 as needed, Ski available if more than 9 people in class)

30 x Single DB Hang Clean & Jerks @Rx+ 70/50, Rx 50/35, Scaled 35/20

30 x Box Jump Overs @Rx+ Box Clear Overs 24/20”, Rx 24/20”, Scaled 20/16”

*Feel: Send it

10:00-20:00

For Time: (8 minute cap)

400m Run

45 x MB Ground to Over Shoulder @Rx+ 70/50, Rx 50/35, Scaled 35/20

50 x AbMat Sit-ups

*Feel: Send it

20:00-30:00

For Time: (8 minute cap)

70 x Plate Hops @Rx+ 45/35, Rx 35/25, Scaled 25/15

60 x Plate Ground to Overhead @Rx+ 45/35, Rx 35/25, Scaled 25/15

500m/400m Row

*Feel: Send it

*START PEOPLE AT DIFFERENT STATIONS…if Ski is used with Bike this will accommodate 18 people

*interval based training, push hard, recover, repeat

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order