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 (VIDEO)

10 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Skillz: Toes to Bar

10 minute training/coaching block:

Scaled (4 or less T2B): EMOM 10: Rhythm straight leg raises x 4-6

Rx (5-14 unbroken T2B): EMOM 10: 60% of your max unbroken set (if you can do 10 unbroken, do 6 each minute)

Rx+ (15+ unbroken T2B): Every 2 minutes for 10 minutes: 10/8 x Cal AAB + Max T2B until 1 minute mark (leaves 1 minute rest)

30:00-35:00

Set-up/explanation of next section

35:00-50:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

12 x Front Squats @Rx+ 135/95, Rx 115/75, Scaled 95/65

2 x Rope Climbs @12’ (Scaled 4 x Rope Pulls)

8 x Shoulder to Overhead @Rx+ 135/95, Rx 115/75, Scaled 95/65

1 x Rope Climb @12’ (Rx+ Legless, Scaled 2 x Rope Pulls)

*Pace: Aggressive: 6+ Rounds, Solid: 5 Rounds, Limit: 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