0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice
Two components should always be involved in this section:
increase their heart rate/core temperature with movements like mountain climbers, jumping jacks, 100-200m jog, 2 minutes row or bike, etc.
general stretches that get the big muscles of the upper and lower body
Have some fun coming up with creative ways to get people warm and loose. This is also a great opportunity to break the ice by talking to members or the class as a whole about their day or the workout or anything like that while they are warming up
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP: 3 Rounds
10 x PVC Good Mornings
20 seconds x Bar Hang From Rig (VIDEO)
30 seconds x Front Plank
15:00-20:00
Explanation and Set-up for next section
20:00-36:00
3) Skillz: Toes to Bar
8 minute coaching block:
Scaled: 6 sets of 6-10 Hanging Knee Raises (VIDEO, help them get the rhythm of the movement)
Rx: 6 sets of 6-8 Elevating Toes to Bar (VIDEO, help them with the rhythm and the slow climb towards the bar)
Rx+: 6 sets of 6-8 of Knees to Elbows (make sure knees literally contacting elbows, can help build the strength for bigger sets of unbroken toes to bar)
Scaled: does not yet have the ability to do a T2B, Rx Can do 9 or less unbroken, Rx+ Can do 10+ unbroken
8 minute training block:
Single DB Pullovers 4 sets of 6 each side (VIDEO, lat strength that helps T2B and pull-ups)
PVC Overhead Good Mornings 4 sets of 12 (VIDEO, keep arms covering ears as you go down and up, body position and strength for solid body position in kip)
*group people according to level (Scaled and Rx together, Rx+ on it’s own), start Scaled and Rx 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
Set-up/explanation of next section
41:00-51:00
4) MetCon:
5 Rounds for Max Reps:
40 seconds x Max Rep Alternating DB Snatch @Rx+ 70/50, Rx 50/35, Scaled 35/20
40 seconds x Max Rep Single DB Box Step-overs @Rx+ 24/20”/70/50, Rx 24/20”/50/35, Scaled 20/16”/35/20
40 seconds x Rest
*Pace: Aggressive: 150+ Total Reps, Solid: 125+ Total Reps, Limit: 100+ Total Reps
51:00-55:00
Clean-up/scores on board
55:00-60:00
Cool-down: 3 Rounds
Lat Stretch on rig or with PVC x 20 seconds each side
Pec stretch on rig x 20 seconds each side
Quad Stretch x 20 seconds each side