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 Single DB RDLs
10 x Lunges (5 each leg)
15:00-20:00
Explanation and Set-up for next section
20:00-30:00
3) Lower Body Strength:
Every 2 minutes for 10 minutes (5 sets):
10 x Double DB Deadlift
10 x Single DB Lunges (hold wherever, 5 each leg)
*using clusters to work strength endurance, complete both movements back to back then rest for the remainder of the 2 minutes
*build in weight as you can, there is enough time for 2 people to get through in the minute if needed because of DB quantity
30:00-36:00
Explanation and set-up for MetCon
36:00-50:00
4) MetCon:
Running Clock:
For Reps and distance
As Many Rounds and Reps as Possible in 4 minutes:
50 x Double Unders
20 x Toes to Bar
—1 minute rest—
4 minutes:
Max distance run
—1 minute rest—
As Many Rounds and Reps as Possible in 4 minutes:
50 x Double Unders
20 x Toes to Bar
*3 scores: Rounds + Reps, Meters of running, Rounds + Reps
*Pace: Aggressive: 3 Rounds each AMRAP/1,000m, Solid: 2.5 rounds each AMRAP/800m, Limit: 2 rounds each AMRAP/600m
Beginner: line or plate hops, lying straight leg raises
Scaled: single unders, hanging straight leg raises
Rx/Rx+: as is
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