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 x Shoulder Taps (VIDEO)

20 x Flutter Kicks

20 x Line Hops

15:00-20:00

Explanation and Set-up for next section

20:00-36:00

3) Skillz: Handstand Walks

8 minute coaching block: Handstand Walks

Scaled: Plank Walks x 30 seconds (VIDEO, focus on hands right under shoulders, back flat, core braced), 45 Degree Wall Walk x 30 seconds (VIDEO, work on steady movement and good posture as you get more vertical), 45 Degree Lateral Wall Walk x 30 seconds (VIDEO…but stomach to wall and only at 45 degrees up the wall, slow and steady movements both ways)

Rx/Rx+: Monkey Tails x 6 (VIDEO, focus on balance and control), Toe Taps x 6 (VIDEO, focus on hands going straight down, not out, control), Handstand Walk x 30 seconds

*Scaled cannot yet get upside down, Rx can get on their hands, but have trouble moving, Rx+ can walk at least 10’ unbroken

8 minute training block:

Double DB Reverse Flys 4 sets of 8

Side Planks 4 sets of 20 seconds each side

*group people according to level (Scaled in one, Rx in the other, start Scaled on coaching block, switch after 8 minutes

*the coach should review the 2 movements in the training block for everyone, this allows them to focus on the group they have during the coaching block while the others complete the movements in the training block

*in the coaching block, the time frame gives you 2 minutes to discuss the movement then it can be treated like an Alternating EMOM 6 with the programmed movements, alternating through movement 1 then 2 then 3 then back to 1, coach helping/correcting each minute

36:00-41:00

Set-up/explanation of next section

41:00-51:00

4) MetCon:

As Many Reps as Possible in 10 minutes:

Reps: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Box Jump Overs @Rx+: Box Clear Overs @24/20”, Rx: 24/20”, Scaled: 20/16”

Toes to Bar (Scaled: Hanging Straight Leg Raises)

*score is total reps, if you make it through 1 of both movements that is 110 total reps

*Pace: Aggressive: 125+ reps, Solid 110 reps, Limit 95 reps

51:00-55:00

Clean-up/scores on board

55:00-60:00

Cool-down: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way