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 Barbell Good Mornings @empty barbell, Training Bar or PVC

20 seconds x Hang from rig

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength:

Every 90 seconds for 12 minutes (8 sets):

Deadlift

Sets 1-2: 3 reps @65%

Sets 3-4: 3 reps @70%

Sets 5-6: 2 reps @75%

Sets 7-8: 1 rep @80%

*heavyish weight, NOT MAX WEIGHT for each rep scheme, stay with the percentages

*solid strength work without causing excessive back soreness that would affect The Open workout Friday

32:00-38:00

Explanation and set-up for MetCon

38:00-50:00

4) MetCon:

6 Rounds For Time:

12 x Push Press

20 x Lateral Hops over Bar

20 x AbMat Sit-ups

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

*lighter weight than normal on the overhead, but working on the push press specifically, heart rate up with the push press and hops, breath and get it back down on the sit-ups

Beginner: 45/35, Lateral line hops

Scaled: 65/45

Rx: 75/55

Rx+: 95/65

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog x 20 seconds

Down dog x 20 seconds

Child’s pose x 20 seconds