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

100m Jog

10 x Air Squats

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Conditioning: Test

Alternate Every 5 minutes for 15 minutes (1 set each):

Max Calorie Assault Bike in 1 minute (leaves 4 minutes rest)

500m Row (rest for remainder of 5 minutes)

400m sprint (rest for remainder of 5 minutes)

35:00-40:00

Set-up/explanation of next section

40:00-52:00

4) MetCon:

12-16-20-16-12 of:

Single DB Hang Clean & Jerk @Rx+ 70/50, Rx 50/35, Scaled 35/20

Box Jumps @Rx+/Rx 24/20”, Scaled 20/16”

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

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