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

10 x Lying Straight Leg Raises

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Skillz: Rope Climbs

8 minute coaching block:

Scaled (cannot yet do a rope climb): Foot clamps x 2

Rx (can do very few rope climbs): Knee to chest foot clamp x 1-2 (work getting feet as high as you can)

Rx+ (very efficient at rope climbs): Every 2 minutes for 8 minutes (4 sets): 15/12 x Calorie Row + 2 x Rope Climbs or Legless Rope Climbs

—1 minute transition—

8 minute training block:

KB Side Bends x 6 each side @AHAP (VIDEO)

Prone Ts x 12 (VIDEO)

*group people according to level (Scaled and Rx in one and Rx+ in the other, start 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 (except for Rx+) then it can be treated like an EMOM 6 with the programmed movement, coach helping/correcting each minute

36:00-41:00

Set-up/explanation of next section

41:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

10 x Sprawl to MB Slam @Rx+ 50/35, Rx 35/20, Scaled 25/15 (hands go down on sides of the ball, feet out to solid flat back top of push-up position, feet back up, pick up ball and slam)

10 x MB Box Step-over @Rx+/Rx 24/20”, Scaled 20/16”

*Pace: Aggressive: 1:30/round (6 rounds), Solid: 1:45 (5+ rounds), Limit: 2:00/round (4+ rounds)

50:00-55:00

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