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

5 x Infant Squats (VIDEO)

10 x Squat Jumps

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Lower Body Strength:

Every Minute on the Minute for 10 minutes:

1 x Pause Back Squat @50-60%

*the focus is on power and speed, controlled on your way down, solid dead stop pause for 3 seconds, EXPLODE back up

*power will improve your maximal strength, this also works on pushing as fast as possible from the bottom which you should every time you squat, let the weight dictate how fast the bar moves

30:00-35:00

Explanation and set-up for MetCon

35:00-50:00

4) MetCon:

Running Clock:

As Many Rounds and Reps in 5 minutes:

7 x Pull-ups

9 x Wall Balls

—then—

5 minute easy jog

—then—

As Many Rounds and Reps in 5 minutes:

3 x Push-ups

5 x Sit-ups

7 x Squats

*2 scores: both AMRAPs

*working on endurance, hard 5 minute AMRAP, active recovery run, basic movement AMRAP to push hard again

*Pace: Aggressive: 6 Rounds each, Solid: 5 rounds each, Limit: 4 rounds each

Beginner: ring rows, 10/8, knee or hands elevated push-ups

Scaled: Jumping/banded, 14/10, knee or hands elevated push-ups

Rx: 20/14

Rx+: chest to bar, 30/20, hand release push-ups

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) 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