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
20 seconds x Bar Hang on rig
10 x Ring Rows
10 x Sprawls (VIDEO)
15:00-20:00
Explanation and Set-up for next section
20:00-36:00
3) Skillz: Pull-ups
8 minute coaching block:
Scaled: Pull-up negatives x 2-3 (jump up and resist 3-5 seconds down, VIDEO, use Ring Rows with same 3-5 seconds down if needed)
Rx: Elevating Butterfly Pull-ups x 6 (like VIDEO, but start low and slowly climb higher with each rep towards the bar and chin over bar and even chest to bar if possible)
Rx+: Bar MU + Pulldown (jumping Bar MU or Normal Bar MU + the pulldown, this works on control and stringing reps together…2 reps of the complex within the minute, VIDEO)
*Scaled cannot yet do pull-ups or less than 5, Rx more than 5 connected pull-ups, Rx+ more than 10 connected pull-ups
8 minute training block:
Barbell Windshield Wipers 4 sets of 12 (6 each way, VIDEO)
Prone Ys 4 sets of 12 (VIDEO)
*group people according to level (Scaled and Rx in one, Sport in the other, 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 Alternating EMOM 6 with the programmed movements, coach helping/correcting each minute
36:00-41:00
Set-up/explanation of next section
41:00-52:00
4) MetCon:
3 Rounds for Max Reps:
1 minute Max Calorie Row
As Many Rounds and Reps in 2 minutes:
4 x Alternating DB Snatch @Rx+ 70/50, Rx 50/35, Scaled 35/20
4 x Burpees
*1 minute rest between rounds
*pick up where you left off each round in the AMRAP
*score is total reps: Calories + reps (one round of the AMRAP is 8 reps)
*with low reps on the DB, this is a great opportunity to go heavier than you normally would
*stagger the start if needed because of class size so everyone can utilize the rower and go in this order
*Pace: Aggressive: 175+ total reps, Solid: 150 total reps, Limit: 125 total reps
52:00-55:00
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