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

20:00-35:00

3) Skillz: Test #1

Alternating Every 5 minutes or 15 minutes:

Rx+ and Rx:

Skill #1: first rep or heaviest weighted set of Pistols (1 each leg)

Skill #2: first rep of rope climb, legless rope climb or seated legless rope climb

Skill #3: first steps or max unbroken distance on Handstand Walks

Scaled:

Alternating Every 5 minutes or 15 minutes:

Work to Front Rack Lunge 2-rep max (1 each leg)

2 attempts at Max Bar Hang from rig

Work to Barbell Overhead Hold max x 10 seconds

*remember to choose the appropriate level for each skill

*use formula to see how close you are to pistols, Rope climbs and handstand walks

• if you can perform a Barbell Front Rack Lunge with approximately 65% of your body weight then you should have the strength to do a pistol

• if you can hold for at least 30 seconds then you should have the grip strength to do rope climb

• if you can walk 30' (or hold overhead for 10 seconds) with a weighted barbell overhead with approximately 70% of your body weight then you should have the strength to start walking on your hands

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = Estimated max

35:00-40:00

Set-up/explanation of next section

40:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

12 x Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10

12 x Pull-ups (Rx+ Chest to Bar, Scaled: Rope Pulls x 7)

50 x Double Unders (Scaled: Plate hops @4-8”…stack one of two rubber 45# plates)

*Pace: Aggressive: 6+ Rounds, Solid: 5 Rounds, Limit: 4 Rounds

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